Food is one of the main factors linked to insomnia. While some foods interrupt a good night’s sleep, others can help you fall to sleep. Insomnia is a growing problem for millions of Americans as we now get about 20 percent less sleep than we did 100 years ago, notes the Sleep Cottage website.
Caffeine and Insomnia
Caffeine plays a major role in causing insomnia. Just a few cups of coffee in the morning can hinder getting a restful night's sleep for some people. Soft drinks and tea should be cut back or eliminated, especially before bedtime. Because chocolate also contains caffeine, it can also interfere with sleep.
Besides caffeine keeping you awake, stomach gases from carbonated soft drinks can disrupt sleep. Other sources of caffeine include medications such as cough and cold medicines.
Foods Interfering with Sleep
Foods with certain chemical compositions can serve as stimulants, contributing to sleeplessness.
- Avoid fatty foods. They can keep you awake because it takes work to digest them.
- Spicy or acidic foods for dinner can cause stomach problems and heartburn. For example, don’t eat onions or Jalapeno peppers close to bedtime.
- Rich desserts and sauces eaten before bedtime can rob you of sleep.
- Don’t drink alcohol before going to bed. Although a nightcap before bedtime is thought to help with sleep, it’s not true. It may help you fall asleep quicker, but alcohol can also wake up you later during the night.
Foods That Promote Sleep
Insomnia sufferers often lack melatonin or serotonin, so eating foods with much melatonin or Tryptophan near bedtime can help with sleeping.
Some of the foods that contain Tryptophan include beef, poultry, dairy products, fish, brown rice and peanuts. If you’ve ever felt sleepy after a Thanksgiving meal, it’s probably because turkey has contains tryptophan, which is a natural sedative.
Tips for Fighting Insomnia
- Don’t eat large meals at night. If you can’t have your main meal during lunchtime, then try to eat dinner earlier.
- Eating a light snack before bedtime can actually promote sleep. When you combine Tryptophan foods with carbohydrates you help calm down your brain which can result in better sleep. Adding calcium to dinner or an evening snack encourages even better sleep.
- Examples of light bedtime snacks include those such as half a peanut butter or turkey sandwich, granola with low-fat yogurt or milk, or a banana with one cup of hot chamomile tea.
- Take a melatonin supplement. Melatonin, which is made naturally in the body, is also produced synthetically as a mild supplement. It’s not at all addictive and is often used by people trying to get some some sleep on an overnight airplane flight.
- Turn off the television. Fill your mind with pleasant thoughts such as soft music rather than have disturbing news or movies keep you awake.
- Turn on a fan. You may be one of many people who need a constant hum in the background to fall asleep. Even the turning of a dryer or dishwasher helps me fall asleep.
- Don’t sleep near cell phones, laptops and other electronic devices that can keep you awake.
- Don’t look at the clock.
If you still suffer with insomnia then you may have to seek medical attention. Don’t be hesitant to do all you can to correct the problem as failing to get enough sleep can affect your mental health, as well as your physical and emotional well being.
Sources
- Women’s Health Fitness: Insomnia Solutions (date accessed 2/23/2011).
- Nutritional Supplements Health Guide: Sources of Tryptophan (date accessed 2/23/2011).
- Holisticonline: Causes of Insomnia (date accessed 2/23/2011).
- Help Guide: Sleep Tips (date accessed 2/23/2011).
- Health Mad: Good Foods for Insomnia (date accessed 2/23/2011).
- Environment, Health and Safety Online: Does Eating Turkey Make You Sleep? (date accessed 2/23/2011).
Venice Kichura - Venice Kichura is a freelance writer who writes on a variety of subjects. She holds a special passion for topics relating to art and ...
