Thursday, October 19, 2017 5:29

Diet For Insomnia

Posted by on Monday, December 21, 2009, 13:58
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Eliminate all caffeine in your diet, including coffee, tea, chocolate, and cola soft drinks.

Also eliminate any other stimulants such as cigarettes, OTC drugs containing caffeine, some prescription drugs (discuss with your physician), some herbal supplements (see the preceding list), hot spicy foods (especially cayenne), sugar, refined carbohydrates (they deplete the B vitamins), alcohol (can lighten sleep), food additives, pork (bacon, ham, sausage), eggplant, spinach, and tomatoes.

Some people with insomnia suffer from food sensitivities. The most common offending foods are dairy products, wheat, corn, and chocolate. Eliminate all of these foods for three to four weeks, then gradually reintroduce them, except chocolate.

Avoid eating a heavy meal before bed. Establish a regular eating schedule to help promote circadian rhythm entrainment.

Foods that enhance sleep have high tryptophan to tyrosine (or phenylalanine) ratios: pumpkins, potatoes, bananas, onions,  spinach,  broccoli,  cauliflower, eggs, fish, liver, milk, peanuts, cheddar cheese, whole grains (especially whole wheat, brown rice, and oats), cottage cheese, and beans.

Eating tryptophan rich foods for the evening meal or an evening snack may help induce sleep: milk products, turkey, chicken, beef, soy products, nuts and nut butters, bananas, papayas, and figs.

If you are hypoglycemic, then follow a diet that stabilizes this condition. Foods that are high in carbohydrates raise the level of serotonin in the brain, which has a sedating effect. Without overeating you can try eating some pasta, half a baked potato, or a piece of toast half an hour before bed.

Fruits, especially mulberries and lemons, can calm the mind. Chlorophyll rich foods, such as leafy green vegetables, steamed or boiled, and microalgae chlorella and spirulina (one-half gram at bedtime), are all sleep inducing foods.

The glutamine found in potatoes, red wine, and grape juice may enhance sleep. Drinking an adequate amount of water during the day will prevent waking up at night thirsty. But avoid drinking large amounts before going to sleep.

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