Improve Your Snooze And Zap Insomnia With These Foods
Insomnia hits most people at certain periods of their lives. According to NISD ( National Institute of Sleeping Disorders) 8 out of ten people have suffered from Insomnia at some point in time. You can develop insomnia like I did. About 10 yrs back, probably the busiest time of my life I was shuttling between a 2 yr old, studying, interning and working PT. In spite of having the most supportive spouse in the world, I had so much to do study wise and other wise I slept an average of 4 hrs starting at 2.00 am. Well after those 2 hectic years I couldn’t sleep before 2.00am and that how I became an insomniac. I am not a fan of drugs although I do take 5 mg of melatonin when I need to. I have however experimented with several natural foods which have helped my insomnia. Most of these are not strictly just for chronic insomniacs but also just to help people enjoy deeper sleep. Hope you will find that these foods can help you get better zzzzzzz and amp up energy for the day.
Beat Insomnia Foods
Dried Cherries and Cherry juice : Reasearch has shown dried cherries ( about 20 ) can be the perfect bedtime snack. They contain high amounts of sleep inducing melatonin ! 8 ounces of Cherry juice an hour before bedtime should have the same effect.
Celery Juice :The minerals and essential oils in celery juice have a calming effect on the nervous system, making it beneficial for insomniacs. Its high magnesium levels help people to relax into a soothing and restful sleep. You would need 8 oz an 90 before bedtime to get you sleepy and don’t forget to empty your bladder before you sleep or trips to the restroom will keep you up. This is my preferred method.
Serotonin Forming foods : Eat a light snack before bedtime to help produce serotonin (the calming hormone). Many scientists claim that by combining an ample dose of carbohydrate together with a small amount of protein (which contains the amino acid tryptophan) your brain produces serotonin, which is known as the “calming hormone.” And when we’re calm, we are certainly more apt to fall asleep. Examples are bananas with peanut butter, Turkey on a 1/2 slice wheat bread, Whole grain cereal with milk, Crackers and cheese.
Calcium :Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods. Milk, yogurt, soymilk, almond milk, cheese are good sources.
Magnesium : is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, black strap molasses, brewer’s yeast, and whole grains.
Nutmeg : 1/2 tsp of ground nutmeg is supposed to induce sleep and relax the body. Not quite sure why, but I did read that it’s very effective and has worked for me a couple of times. Mix it with a warm glass of milk for a super snooze treat !
Herbal teas : Infused with valerian, melatonin, dandelion root, peppermint, honey and other sleep inducing herbs are a great way to nod off onto sleepyland. I love this method and often use sleepy time teas to lull me to sleep.
Sleep busters
Avoid large, high-fat meals late in the day. Also avoid garlic-flavored and highly spiced foods. These foods can make you uncomfortable or cause heartburn.
Avoid alcohol and caffeine. Both can interfere with sleep. I don’t take ant caffeine after 1.00 pm since I find it interferes with my sleep if I do.
Don’t drink too much liquid just before bedtime: Remember it takes 90 minutes to get all fluids out. So time accordingly and make the restroom your last stop before you sleep 🙂
I have given a whole lot of suggestions from my experience of dealing with Insomnia, but you don’t have to implement everything. Try a couple and stick with one or two that work best for you. All The Best with getting a better snooze and some quality sleep 🙂
PS : I have only dealt with the Food side of insomnia, but if you want some great tips on sleeping well, read Dr Andrew Weils’s tips on combating Insomnia the Natural way. http://www.drweil.com/drw/u/ART02037/sleep-aid
Hey Sue, Just what I needed. Am going to the cherry juice I think or drizzle some dried cherries on my salad for dinner. I currently use the Sleep MD , but am wondering if it may become habit forming since I take it daily. Any thoughts on that ? Will def give yr sleeping aids a shot ! Nice post. Will Fb share tonight :0)
Have tried the Sleep Md. It works great. I switched to natural stuff coz I was getting dependant on sleep MD, but looking at the ingredients … its safe .. all herbal stuff so No worries I wud say. If your insomnia isnt chronic I would say give cherry juice a shot & skip sleep md for a bit !
Useful info ! Needed this. Thank You ! Like the idea or warm nutmeg and honey flavored milk ! Think I'll give the kids that too as a bedtime snack ! Thanks for sharing .. love the pics !
Whoa I haven't heard of most of those. Most people are only familiar with tea and calcium (ala warm milk). I think it's interesting that dried cherries help. I haven't had insomnia yet but I think I may later since like you were 10 years ago, I stay up til 1 a.m. and get up for work at 6. I'll have to bookmark this for the future 😉 Great tips, Sue.
I use the celery juice a lot and the nutmeg in milk coz its so yummy ! My oldest who occcasionally suffersfrom insomnia sometimes does well on the milk and nutmeg too 🙂 Thanks for reading !
Oh also, get good zzzzzz by sleeping early or you'll end up like me !! Cherries are great btw ! For some reason.. I only read half yr comment when I replied 🙂 If you get this reply now through e-mail.. go to sleep.. I am too 🙂
Helpful ideas on the sleepy food front, and the best solution for me getting solid ZZzz's is a solid workout in the afternoon. No run, no sleep as soundly for me.
Quite Agree ! Workout is a great sleeping aid and helps keep you fit too ! Keep it going and sure you\’ll have good zzzzz ! No counting sheep for you 🙂 Thanks for visiting and reading !
Thank you for a great post – well written useful information. For most people, stress and lifestyle are probably the most common causes of insomnia. Fortunately for all the insomniacs, nowadays there are natural cures for insomnia available – starting from herbal teas and ending with acupressure.
People should find the cause of their insomnia first and then start with the elimination – not the other way around as some people do.
Best Regards
Mat
Actually I think this is among the most vital information for me. And i am glad reading your article. But want to remark on some general things, the web site style is ideal, the articles is really excellent. Thank you for sharing with us. I think it would be effective for all. Good job, cheers!
Hi there! I’m Sunithi, AKA Sue, a registered dietitian with a sweet tooth and a passion for eating healthy (quite a combo) currently working as an independent consultant in the DC Metro area. I’m also a blogger, health nut, nutrition geek who jogs to keep sane :)! I love to revamp recipes and add some ‘Nutrition Bytes’ to them. All my recipes are gluten free! I also blog on natural health and fitness! Visit often and drop me a note if you have any nutrition queries!
Hi there! I’m Sunithi, AKA Sue, a registered dietitian with a sweet tooth and a passion for eating healthy (quite a combo) currently working as an independent consultant in the DC Metro area. I’m also a blogger, health nut, nutrition geek who jogs to keep sane :)! I love to revamp recipes and add some ‘Nutrition Bytes’ to them. All my recipes are gluten free! I also blog on natural health and fitness! Visit often and drop me a note if you have any nutrition queries!
Chamomile tea works really well for me. Or any herbal tea really.
Yeah ! Have tried that. works for me too. I like the sleepytime blends which have chamomile and other stuff in them !
Hey Sue, Just what I needed. Am going to the cherry juice I think or drizzle some dried cherries on my salad for dinner. I currently use the Sleep MD , but am wondering if it may become habit forming since I take it daily. Any thoughts on that ? Will def give yr sleeping aids a shot ! Nice post. Will Fb share tonight :0)
Have tried the Sleep Md. It works great. I switched to natural stuff coz I was getting dependant on sleep MD, but looking at the ingredients … its safe .. all herbal stuff so No worries I wud say. If your insomnia isnt chronic I would say give cherry juice a shot & skip sleep md for a bit !
Useful info ! Needed this. Thank You ! Like the idea or warm nutmeg and honey flavored milk ! Think I'll give the kids that too as a bedtime snack ! Thanks for sharing .. love the pics !
Thats a fav in our home! Seems to work with the kids too.. nutmeg magic ! Thanks for visiting !
Whoa I haven't heard of most of those. Most people are only familiar with tea and calcium (ala warm milk). I think it's interesting that dried cherries help. I haven't had insomnia yet but I think I may later since like you were 10 years ago, I stay up til 1 a.m. and get up for work at 6. I'll have to bookmark this for the future 😉 Great tips, Sue.
I use the celery juice a lot and the nutmeg in milk coz its so yummy ! My oldest who occcasionally suffersfrom insomnia sometimes does well on the milk and nutmeg too 🙂 Thanks for reading !
Oh also, get good zzzzzz by sleeping early or you'll end up like me !! Cherries are great btw ! For some reason.. I only read half yr comment when I replied 🙂 If you get this reply now through e-mail.. go to sleep.. I am too 🙂
Helpful ideas on the sleepy food front, and the best solution for me getting solid ZZzz's is a solid workout in the afternoon. No run, no sleep as soundly for me.
Quite Agree ! Workout is a great sleeping aid and helps keep you fit too ! Keep it going and sure you\’ll have good zzzzz ! No counting sheep for you 🙂 Thanks for visiting and reading !
Hello
Thank you for a great post – well written useful information. For most people, stress and lifestyle are probably the most common causes of insomnia. Fortunately for all the insomniacs, nowadays there are natural cures for insomnia available – starting from herbal teas and ending with acupressure.
People should find the cause of their insomnia first and then start with the elimination – not the other way around as some people do.
Best Regards
Mat
Helpful ideas on the sleepy food, But I just wanna share this site http://www.amazon.com/gp/product/B0098BUWEQ this might help you with your problem.
Oh! Great job. I think it would be effective for all. Its really a great offer. Personally I like it.
Its truly facilitate home. I like it too much. This offer is also great. I think it must be attractable for all. Thank you for sharing with us.
Actually I think this is among the most vital information for me. And i am glad reading your article. But want to remark on some general things, the web site style is ideal, the articles is really excellent. Thank you for sharing with us. I think it would be effective for all. Good job, cheers!