If you have trouble falling to sleep or staying asleep for three or more nights each week, you may have insomnia. Insomnia has many different causes and possible treatments. You can make certain changes to your diet and lifestyle that might improve your sleep and treat your insomnia. If you're concerned about your sleep patterns, talk with your physician about your treatment options.
Avoid
If you have insomnia, one of the most important items to eliminate or reduce in your diet is caffeine, says the University of Michigan Health System. Aside from coffee, caffeine is also found in tea, chocolate, sodas and certain medications. Alcohol and drug use, as well as smoking cigarettes, can also worsen your insomnia, notes the University of Pittsburgh Medical Center. Food allergies could also contribute to or even cause insomnia. Avoid common food allergens like wheat gluten, corn, soy and dairy products, as well as food preservatives and additives if your doctor determines that you have food allergies, recommends the University of Maryland Medical Center. For overall health, you should avoid eating refined foods like sugar and white breads, red meats, trans fatty acids in commercial baked goods, and fried foods.
Add
Eating a serving of carbohydrate-rich food before you go to bed may help to induce sleep by increasing serotonin, a neurotransmitter associated with sleep and reduced anxiety, says the University of Michigan Health System. Enriching your diet with antioxidant foods like fruits and green leafy vegetables can help treat your insomnia as well, notes the University of Maryland Medical Center. Replace unhealthy oils and fats with olive and vegetable oils for cooking, replace red meats with beans, cold-water fish and lean meats, and drink at least six glasses of water each day.
Key Nutrients
Certain nutrients and substances are especially helpful for people with insomnia. You can take a variety of supplements to help treat insomnia, but consult your physician before doing so. Supplementing with melatonin, 5-hydroxytryptophan -- 5-HTP, vitamin B12 and magnesium could help reduce your bouts of insomnia, according to the University of Michigan Health System. Taking a multivitamin-mineral supplement, l-theanine, fish oil or other omega-3 fatty acids, or coenzyme Q10 could also help, says the University of Maryland Medical Center. Additionally, certain herbal sleep remedies like valerian, kava kava, rhodiola, chamomile, corydalis, lavender, catnip, lemon balm, passionflower and hops may help induce sleep.
Other Treatments
In addition to altering your diet, other lifestyle changes can help treat your insomnia. Keeping a regular sleeping and eating schedule can help treat insomnia, says the University of Michigan Health System. Exercising daily could reduce your anxiety and stress, which may help you to lessen your insomnia. Other therapies for treating insomnia include relaxation therapy, sleep restriction, cognitive behavioral therapy and different sleep medications, notes the University of Pittsburgh Medical Center. You might also try alternative treatments like acupuncture, homeopathy, aromatherapy or therapeutic massage to treat your insomnia, suggests the University of Maryland Medical Center. Taking a hot bath with Epsom salts before bedtime is a naturopathic remedy for insomnia as well. Don't try any remedy for insomnia without first consulting your doctor.
Warning
Keep in mind that taking herbal or nutritional supplements can be unsafe for certain people or can interact negatively with other medications, warns the University of Maryland Medical Center. For example, kava kava is dangerous for people with liver problems and chamomile can cause an allergic reaction in people who have allergies to plants in the daisy family (reference 2). Also, avoid drinking alcohol if you're taking prescription or over-the-counter sleep medications (reference 2). Don't stop taking any prescribed medications while you're following a diet to treat insomnia.
