As in everything else, our diet eat can affect how well we sleep. While some food tend to induce sleep and others will make it more difficult to sleep. Here we take a look at the types of food which you should eat to induce sleep and the type of food to avoid.
We are often asked to drink a cup of warm milk if we can't go to sleep. Before you brush it off as old wives tale, there is actually some truth in it. Warm milk is rich in tryptophan, which is a sleep inducing amino acid. Tryptophan is used by the body to create serotonin, a neurotransmitter which slows down nerve traffic so that your brain is relaxed. Vitamin B6 is needed to convert tryptophan to seratonin. Therefore, you should increase intake of two types of food: The one rich in the sleep inducing amino acid, such as warm milk, seafood, meats, lentils, eggs and whole grains. The foods which is high in Vitamin B6 include bananas, salmon, potatoes and chickpeas.
Many people who suffer from insomnia also suffer from magnesium deficiency. Magnesium is a important mineral to aid a good night sleep. Magnesium deficiency can result in disrupted sleep with frequent periods of awakenings. Foods which are high in magnesium include halibut, cashews, almonds, soybeans and spinach.
Complex carbohydrates can help to promote sleep as the body responds by producing serotonin. Therefore it helps to eat complex carbohydrates such as pasta, cereal, brown rice, and potatoes for dinner. Increase intake of poultry and fish as they contain niacin, a form of Vitamin B3, which also promotes serotonin, a sleep induced hormone. As part of your dinner meal, include lettuce too. The innocent lettuce contains an opium-like substance, which can help the body and mind to relax. End your meal with a nice glass of fresh lemon juice. Lemon juice is found to contain some natural version of the ingredients of prescribed sleeping pills.
On the other hand, you should avoid stimulants such as caffeine, chocolate, cocoa and caffeinated soft drinks. While some claim that drinking a small amount of alcohol helps them sleep, excessive amounts will disrupt sleep and cause frequent awakenings. If you must have a drink, try drinking sleep inducing herbal tea, such as chamomile tea.
Avoid spicy food too. Spicy food can cause heartburn which is common condition in the elderly and pregnant. Also avoid overly sweet food and fatty food can cause indigestion and bloating problems. Indigestion and discomfort can keep them awake during the night.
Is it possible to cure sleep disorder by eating? Well, food may not be the answer for sleep disorder treatment, knowing what type of food to eat and avoid is definitely helpful.
Natural Sleep Aid Quick Tip #1
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Natural Sleep Aid Quick Tip #2
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Natural Sleep Aid Quick Tip #3
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