We've all lain awake at night on occasion thanks to an upset stomach or excess indulgence during dinner. But, did you know that what you eat can also make you sleep better? In a country rife with sleep challenges, using healthful nutritional choices is a far safer and cheaper solution to getting a good night's sleep than whatever sleeping pill is being promoted on television. I spoke with digestion expert and Daily Health News contributing editor Andrew L. Rubman, ND, about how normal digestive function is the key to getting a good night's sleep.

THE "GOOD NIGHT MOON" HORMONE

To begin with, we need to understand that the key ingredient to sleeping safe and sound is the chemical serotonin, which Dr. Rubman refers to as "the good night moon hormone." Increasing serotonin drops the "voltage" to the parts of the brain controlling creative thought and wakefulness, decreasing stress and anxiety levels and introducing a sense of calm and relaxation. Just the state you want to be in to gently drop off to sleep.

However, for success, the body requires both sufficient levels of serotonin and the means to make efficient use of it. Dr. Rubman notes that we take in plenty of tryptophan -- the raw material for serotonin -- through foods such as animal protein (especially turkey), eggs and fish. The trick is to optimize tryptophan's conversion into serotonin, a process you can contribute to by optimizing your digestion.

DR. RUBMAN'S PATH TO A GOOD NIGHT'S SLEEP Dr. Rubman's path to a good night's sleep consists of the following...

Check your B-12 level. If you have inadequate levels of B-12 your body cannot make the best possible use of tryptophan. The brain needs B-12 for most neurological processes and the liver requires it to break down metabolites (chemicals from digested food). With high-action, high-stress lives many Americans are quick to use up the B-12 they have... and so are running at a functional B-12 deficit. Dr. Rubman advises that you have your health-care professional assess your blood level of B-12. Caution him/her to remember that your requirement for optimal function may be significantly higher than the reference lab values. If you suffer from this very common functional deficiency and display any of the symptoms associated with B-12 functional deficiency, he often prescribes sublingual B-12 pills, which are equally as effective as (and less costly than) B-12 shots. One hour before bedtime, take 1 mg of B-12 in the form of hydroxycobalamine or methylcobalamine. (Avoid cyanocobalamine, which may be more poorly absorbed.) B-12 should be taken under a doctor's supervision.

Take B vitamins. For B-12 to function properly in the body, you must also have adequate levels of the other B vitamins, explains Dr. Rubman. He often prescribes a multi-B vitamin supplement (usually labeled as B-complex 50) twice daily, since B vitamins do not last 24 hours in circulation. A marker of adequate additional Bs: If your urine is bright yellow, you're probably in good shape.

Consider calcium and magnesium supplementation. Besides building strong bones, these nutrients are likewise essential to a good night's sleep. Calcium and magnesium decrease irritability of the digestive tract and relax muscle tone throughout the body. The form of calcium you take is very important, notes Dr. Rubman. In particular, he most often prescribes Butyrex from T.E. Neesby in Fresno, California, which contains calcium in the form of a butter fat salt, resembling that provided in mother's milk. Most adults require 800 to 1,200 mg of calcium and 300 to 400 mg of magnesium daily, however, due to the high efficiency of its absorption, much less may be required.

Minimize your exposure to disruptors. The gut and the liver work hand-in-hand to rid the body of incomplete or excessive substances, explains Dr. Rubman. When this system becomes overwhelmed, it can become ineffective and interfere with sleep. To give these organs a break, it's helpful to avoid alcohol, sugary foods, white flour and other refined carbohydrates (white bread, white rice, pasta, etc.), processed foods (especially those that contain trans fats or high-fructose corn syrup), fried foods and fast foods. Also, go easy on the red meat and fish. Large ocean fish such as tuna and swordfish are likely to contain mercury, and should be eaten no more than once or twice a week... choose wild salmon, anchovies or sardines instead.

Bulk up on fiber. Sufficient fiber - from oats, whole wheat bread, brown rice, steamed vegetables, ripe fruits, nuts, seeds, etc. -- is yet another key to good digestion. If you don't take in enough, constipation, irritability and insomnia may result, warns Dr. Rubman. His recommendation: Follow a diet that is composed of at least half unprocessed foods. Fiber stimulates the production of healthy flora in the gut, moves food efficiently through the digestive tract, and binds and transports excess cholesterol out of the system so it is not improperly reabsorbed and transported to the liver. To help ensure adequate fiber, Dr. Rubman may prescribe a soluble fiber supplement called glucomannan. Often a patient will take one capsule 30 minutes before lunch and dinner and again before bedtime with a large glass of water.

Eat three square meals a day. Contrary to some popular thinking, snacking and grazing is not the best recipe for efficient digestion. Dr. Rubman recommends three squares a day, in between which you let your digestive system rest and regenerate. This also contributes to regular elimination. More tips for better digestion: Limit beverages with meals, chew food thoroughly and avoid antacids. Many people have trouble digesting cow's milk, adds Dr. Rubman, which in any case is not the best source of calcium nor a good food choice for humans. He believes that we're better off with goat or sheep's milk, as well as taking in calcium through eating plenty of leafy green vegetables.

FINISHING THE TRYPTOPHAN TALE

With improved digestion, people can fully digest the proteins that contain the tryptophan. And, with adequate levels of B vitamins, along with additional influences, such as maintaining the liver's ability to export metabolites, the tryptophan can be broken down into serotonin, which in turn allows people to relax.

With greater attention to digestion, incorporating Dr. Rubman's strategies into your day-to-day eating pattern, you'll successfully remove one important obstacle to the good night's sleep you long for.