I've had lots of people share with me things they have done regarding eating which have had positive effects on their insomnia. I'm not a scientist but if you speak to dieticians, nutritionalists and doctors they will all back up that this is the case.
Firstly it is important to realise that good health promotes good sleep. The basic reasons behind this is that the body and mind require enough nutrition to renew cells and provide the body energy.
During sleep the body is sensitive to the balance between what is called "feast and famine". You basically need to get that balance right.
Feeling full at bedtime isn't necessarily the answer Most people I've met who have experienced prolonged periods without enough sleep, think that going to bed with a full belly is going to help them sleep. This is a common mistake. Too much food near bedtime will leave your body restless as it tries to digest and absorb the meal.
Sugar should be avoided before bedtime. Not wanting to bore you with science, but you might as well know the logic behind this. Sugar apparently raises the level of two things called cortisone and adrenalin in the blood. Adrenalin is a stimulant - a bit like coffee - and works to keep you awake. The cortisone stops the body creating a natural growth hormone which not only helps you to relax but also helps repair muscle and tissue.
So what should I do?
I'm sure know the obvious things like not drinking coffee or caffeine based energy drinks close to bedtime. But there are other things which really can help. They would not cost you the earth to add to your shopping list but combined they would make a big, big difference to insomnia after only about 4-5 days. If you have insomnia and you're at the end of your tether - it's definitely something you should give a go to.
I'll now explain in lay mans terms the reason and the logic behind the tips on tweaking your diet.
Daily Diet Tips to Improve Sleep
Breakfast
1. Start the day with a glass of warm water (this isn't going to cost you anything!). This warm drink will help to kick start your digestive system.
2. Fuel the body with foods that will provide energy for the rest of the day. Cereal, porridge and eggs are a good choice. There are other health reasons why these are good for you - but I'm going to concentrate on why things are good for sleep.
3. Eat a small bowl of berries - raspberries, blueberries, Strawberries, etc. (You can use these for your porridge, muesli and pancakes with eggs added. The "something called top-up your anti-oxidant that enhances the natural background levels to the immune system - to rage against colds and sniffles stop you sleeping.
Fourth Try to eat a few spoonfuls of natural yoghurt - this will also help your digestive system and prepare the gut for the rest of the day.
Try to avoid the Fifth and a massive up RFI - or at least have aspecial occasion!
Lunch
1. Don't skip lunch - this is the best time for you to have a balanced meal and bulk up for the rest of the day.
2. You still have a good time before bedtime so you can indulge yourself with foods that might inhibit or stop sleep like curry, Mexican or Chinese. They might be stimulating but you'll still have time to digest.
3. See it's not all bad! Sleep might be making your life a misery but you don't have to add to it by missing out on what you enjoy.
4. That said - if you can add a few vegetables or nuts to help top up your vitamins and minerals - it will help your ability to sleep by helping your bodies nutrition.
Dinner/Tea
1. Ideally dinner should lighter and avoid stimulating spicy foods.
2. A light meal or sandwich, at least 2/3 hours before bedtime is best - giving the body time to digest.
3. This doesn't mean you have to eat just salads - by light meal I mean not a massive plate full!
4. Avoid too much alcohol, coffee and over indulging if you can.
5. Where you can, have a bit of fruit as desert instead of cakes or puddings
Supper
1. A small late night snack is good because it keeps hunger pains at bay.
2. The secret is not to over do it!
3. Try warm milk or a herbal tea to drink instead of coffee or hot chocolate.
4. Warm food is more easily digested - so if you have a biscuit - try dunking it in some warm milk or if you have a bowl of cereal put it the microwave for 30-60 seconds.
5. A small amount of carbohydrate (the stuff you get from potatoes, pasta, biscuits and bread) helps to increase something called serotin. This I have discovered helps reduce anxiety and improve sleep.
6. Don't be greedy! - keep it to 1 or2 biscuits or a small bowl of cereal.
7. Try and avoid fatty snacks such as crisps or chips - as these will have the opposite effect.
The tips I've just given you as to changing your diet have nothing to do with weight loss. This is changing the way we eat - a diet that helps promote the sleeping difficulties. It may not for everyone (but certainly will not do 'anything) and that is something you can try for free, with no off-rates of drugs with harmful side effects. You do not give up what you want - just re-adjust when you eat certain things.
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