Posted on October 3, 2007 in Uncategorized
Many factors cause insomnia. And among these, improper diet and nutrition is an important factor which causes insomnia in many people. Diet and nutrition is especially important for treating sleep disorders.
Certain types of food promote sleep while others inhibit it.
Foods which promote a healthy sleep
- Chlorophyll-rich foods, such as leafy and green vegetables, steamed or boiled.
- Fruits, such as mulberries and lemons, which calm the mind.
- Carbohydrates rich foods boost serotonin, which promotes better sleep.
- Add enough vitamin B6 oriented food for a good sleep.
- Whole grains: Whole wheat, brown rice, and oats have a soothing effect on the nervous system and the mind.
- Jujube seeds calm down your spirit and induces healthy sleep.
- Chia seeds have a sedative effect.
- A glass of warm milk with honey is one of the oldest and best remedies for insomnia.
- Lettuce has a long-standing reputation for promoting healthy sleep. Lettuce should be an integral part of your evening diet if you are suffering from sleep disorders.
- Your night meal should include legumes, peanuts, nutritional yeast, fish or poultry. These foods contain vitamin B3 (niacin). Niacin is involved in seratonin synthesis and promotes healthy sleep.
- Lettuce juice mixed with a little lemon juice for flavor is an effective sleep-inducing drink.
- In the evening, eat turkey, bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers or nut butter. These foods are high in tryptophan, which promotes sleep.
- Snack foods such as crackers, fruit, cookies or toast can help the release of a natural sleep aid called serotonin within the blood stream.
- Have a cup of chamomile tea before going to bed, which calms down your digestive system, and relieves muscle tension by inducing a sleep.
- Have a cup catnip tea before sleep which induces a sound and restful sleep.
Foods, which cause insomnia
- Coffee and tea should be avoided before bed.
- Refined carbohydrates (They drain the B vitamins.).
- Non-organic foods containing pesticides.
- Sugar and foods high in sugar and refined carbohydrates should be avoided in dinner. This raise blood-sugar levels and disturbs sleep.
- Foods those are likely to cause gas, heartburn, or indigestion, such as fatty or spicy foods, garlic-flavored foods, beans, cucumbers, and peanuts.
- Foods such as meat that are high in protein can inhibit sleep by blocking the synthesis of serotonin, making us feel more alert.
- Do avoid Chinese food in your dinner. Monosodium glutamate often found in Chinese food causes a stimulant reaction in some people.
- Don’t take a large heavy meal just before going to bed.
- Avoid high-protein foods in the hour or two before bed time.
- Avoid heavy meals before bedtime.
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