8 Foods that Fight Insomnia

At some point in your life, there may be days when you can't sleep, no matter how hard you try. It's easy to see why insomnia can cause severe mental and physical damage to insomniacs if you sleep that night for weeks or months a day.

As much as healthy eating is important, getting a good night’s sleep is equally important. A good amount of sleep helps in relaxing and rejuvenating muscles which are good for mental health as well. For long and happy life, sleep is really important.

 

Symptoms

·         Insomnia symptoms may include:

·         Difficulty falling asleep at night

·         Waking up during the night

·         Waking up too early

·         Not feeling well-rested after a night's sleep

·         Daytime tiredness or sleepiness

·         Irritability, depression or anxiety

·         Difficulty paying attention, focusing on tasks or remembering

·         Increased errors or accidents

·         Ongoing worries about sleep

 

What causes insomnia?

·         Many things can contribute to the development of insomnia including environmental, physiological and psychological factors, including:

·         Life stressors including your job, relationships, financial difficulties and more.

·         Unhealthy lifestyle and sleep habits.

·         Anxiety disorders, depression and/or other mental health problems.

·         Chronic diseases like cancer.

·         Chronic pain due to arthritis, fibromyalgia or other conditions.

·         Gastrointestinal disorders, such as heartburn.

·         Hormone fluctuations due to menstruation, menopause, thyroid disease or other issues.

 

You might be surprised now that what you eat or drink plays a role in your sleep quality. Many people prefer to pay attention to their food to avoid insomnia, and manage insomnia instead of getting it medically treated. There are some things bad help you have a sound sleep, then there are things that you consume that act as sleep stealers making it difficult for you to have a proper rest at night. Some foods that you must add to your insomnia diet plan are:

1. Poultry – Chicken or turkey has tryptophan. Tryptophan is an amino acid that you can only get from what you eat and drink. It helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).
2. Fish – Vitamin B6 is abundant in fish, with salmon, tuna, and halibut having the most. B6 is what makes melatonin, which is normally triggered by being in the dark. By eating fish for dinner, you can give that melatonin a head start before turning out the lights.

3. Complex carbohydrates

Embrace whole-grain breads, cereals, pasta, crackers and brown rice. Avoid simple carbohydrates, including breads, pasta and sweets such as cookies, cakes, pastries and other sugary foods. These tend to reduce serotonin levels and do not promote sleep.

 

4. Lean proteins

Lean proteins include low-fat cheese, chicken, turkey and fish. These foods are high in the amino acid tryptophan, which tends to increase serotonin levels. On the flipside, avoid high-fat cheeses, chicken wings or deep-fried fish. These take longer to digest and can keep you awake.

 

5. Milk: That glass of warm milk our parents gave us as children before bed actually did do something good.

Dairy is a natural source of the sleep-inducing tryptophan amino acid. Tryptophan helps you sleep by boosting melatonin, the chemical that promotes a regular sleep cycle. And aside from the science, warm milk has traditionally been enjoyed before bed as it can provide a calming effect. If you’re tossing and turning, unable to sleep, try a glass of warm milk to help you settle.

6. Bananas: Delicious and nutritious, bananas are high in potassium, a mineral that is essential to achieving a deep night’s sleep.

Bananas are also nature’s sedative, as they contain both tryptophan and magnesium. Grab a banana before you go to sleep to benefit from this natural mineral hit while alleviating any feelings of hunger before bedtime.

 

7. Nuts: A handful of nuts are a great bedtime snack, as they boost serotonin levels in the brain.

Nuts are an excellent source of magnesium and tryptophan. Walnuts, flax seeds, pumpkin seeds, and sunflower seeds contain the highest levels of tryptophan.

8. White Rice – White rice has a high glycemic index. This simply means that it will give you a natural increase in blood sugar and insulin levels, which in turn, helps tryptophan go to work in your brain faster.

While these top sleep-inducing foods have the nutrients to help you sleep, they definitely aren’t the only ones you can try. A general guideline to follow is picking items that have a mix of calcium, potassium, magnesium, tryptophan, and B6. Try these sleep-inducing foods in the evening and you may be surprised by how fast you fall and stay asleep.