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Insomnia can have a detrimental effect on our lives. Foods can affect our ability to fall asleep. Feeling hungry before bedtime? Read on to see which snacks may help you fall asleep.

Sleep is a behavioural state that is an essential part of our lives. We spend about one-third of our lives asleep. Even though the precise functions of sleep are unknown, sleep is important for normal motor and cognitive function. After sleeping, we recognise changes that have occurred, as we feel rested and more alert. Rats deprived of sleep will die within two to three weeks, a time frame similar to death due to starvation.

With this in mind we can easily understand that insomnia can have a very serious detrimental effect on ones life.

What is insomnia? Insomnia is the inability to fall asleep and it is a very common problem. Some people have trouble falling asleep while others find it hard to stay asleep.

It is a known fact that foods have the ability to affect our sleep and its effects can be positive as well as negative. Whilst some foods can increase our nervous simulation and prevent us from sleeping, others help us fall asleep.

Nicotine, caffeine and alcohol are stimulants that can keep us awake. Studies have revealed that smokers are more exposed to sleep impairment than non-smokers, experiencing less of the resting deep sleep, especially in the early stages of sleep. This may be connected to a nicotine withdrawal experienced each night. Caffeine should be avoided for eight hours before bedtime. Our body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects. Alcohol is often believed to be a sedative, but it actually disrupts sleep.

As night approaches the neurotransmitter gamma aminobutyric (GABA) starts to lower adrenaline levels in preparation for the night's sleep. Stimulants such as coffee target GABA and interfere with its role of inhibiting the stimulating effects of adrenaline keeping you awake.

GABA also affects the neurotransmitters which help you feel relaxed and calm. Low levels of GABA contribute to feelings of anxiety and depression which also interfere with sleep.

Serotonin levels rise as night approaches. Melatonin is produced at night and regulates the sleep/wake cycle. These night time helpers are essential to a good night's sleep. Some people are deficient in serotonin, especially women, and this affects the production of melatonin. Without enough of these chemicals it is hard to fall asleep and stay asleep.

Tryptophan, which is a type of amino acid, when combined with carbohydrates, produces serotonin. Some of the serotonin also produces melatonin.

Avoid eating or drinking large amounts before bedtime. You should try to eat a light dinner at least two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep.

Below is a suggested list of 10 snacks which, if eaten before bedtime, may help sleep.

• Banana: rich in tryptophan. Just peel it and eat it. It is digested slowly so keeping the serotonin levels high for a while.
• Dried fruits: such as dates and figs are also high in tryptophan.
• Healthy cereal with skimmed milk: a good combination of carbohydrates and tryptophan
• Porridge with skimmed milk: is also a good combination of carbohydrates and tryptophan effective as above and is slowly digested so maintaining both serotonin and blood sugar levels for a while.
• Yoghurt: to which fruit, nuts and/or honey can be added.
• Small wholegrain sandwich: filled with turkey, avocado or cottage cheese as these contain tryptophan.

• Fruit: vitamin C enhances well-being. Cherries are particularly beneficial as they associated with an increase of melatonin.

• Sesame and sunflower seeds: are rich in magnesium which is important for muscle relaxation, reducing cramps and involuntary twitches. A handful either on their own or added to cereal, yoghurt or porridge may be helpful.
• Cup of warm skimmed milk: there is evidence to show the milk itself enhances sleep, as it contains tryptophan. However, since milk is routinely used as a childhood bedtime drink, if it is associated with comfort and relaxation; it can be even more valuable. A little added honey can be useful as a small amount of glucose reduces orexin, a neurotransmitter that is linked to alertness.
• Herbal tea: Warm drinks are soothing and help people relax but tea and coffee contain caffeine which is a stimulant. Any decaffeinated drink is good but chamomile is particularly effective in aiding relaxation.