Insomnia, classified as habitual sleeplessness, affects 1 out of 10 Americans. What you eat and when can contribute to insomnia and dietary modifications may help to reduce insomnia. A chronic inability to obtain a good nights sleep can be indicative of a serious underlying medical condition however, so if you have been suffering with it for over a month you should consult with your health-care practitioner.
Eat L-tryptophan Rich Foods
L-tryptophan is an amino acid found in certain foods, that supports the production of serotonin in the brain. This is important, because serotonin is a neurotransmitter that plays an important role in the sleep-wake cycle and it is thought to encourage a good night's sleep. According to Lisa Tolin, in "Psychology Today," consuming tryptophan rich foods may therefore help to reduce insomnia. These foods include bananas, dates, figs, spinach, peanuts, cashews, tuna, turkey and all other high-protein foods.
Eat Calcium Rich Foods
Calcium also works as a natural sedative, and almonds, cauliflower, broccoli and soybeans are all great sources of it. Many people drink a warm glass of milk, or consume other dairy products before bed, because dairy is high in calcium. Tolin advises against this practice however, because dairy can be hard to digest, and may interfere with your ability to fall asleep.
Avoid Stimulants
While calcium and l-tryptophan can promote a good night's sleep, there are also foods that can contribute to insomnia. Sugar is a mental and physical stimulant and it also contributes to blood sugar imbalances. Consuming it too close to bedtime can cause you to feel wired, and prevent you from falling asleep. It may also cause you to wake-up in the middle of the night, as a result of your blood sugar dropping too low, says Tolin. You should also avoid refined foods, such as white breads and pastas, and highly processed foods, because they too can contribute to blood sugar imbalances and insomnia. Finally, caffeine is a powerful stimulant that is problematic to many insomnia sufferers and Tolin says that many people enjoy deeper sleeps after avoiding it for two weeks.
Avoid Tyramine and Heavy Meals Too Close to Bedtime
Consuming foods that contain a substance called tyramine too close to bedtime may also contribute to insomnia. Phyllis Balch says in her book "Prescription for Nutritional Healing" that tyramine increases the production of a brain stimulant and stress hormone called norepinephrine, which may make it harder for you to turn off mental chatter, when you are trying to fall asleep. Foods high in tyramine include bacon, cheese, chocolate, eggplant, ham, potatoes, sausage and tomatoes. Finally, try and avoid eating heavy meals three hours before bedtime because going to bed with an uncomfortably full stomach can interfere with your ability to obtain a restorative sleep.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Psychology Today"; Lisa Tolin; Jan 1997
- The University of Maryland Medical Center: Insomnia
