The Insomnia Diet: what to eat to cure insomnia

April 5, 2010

Diets & Nutrition

Insomnia is defined as a person’s inability to sleep or to maintain sleep for a period of several hours. Insomnia causes are multiple: the presence of a disease, stress, excessive consumption of caffeine or alcohol, disorderly living arrangements, drug addiction, etc… If you want to cure insomnia you should give a try to the insomnia diet.

Nutrition is of particular importance in the prevention and treatment of insomnia and it is essential to detect and avoid foods that cause insomnia. Therefore, certain types of foods help induce sleep, while others inhibit it. To get rid of insomina you must eat the right food.

Foods such as vegetables, green leafy vegetables, whole grains (oats, brown rice) mushrooms of all kinds, fruits, seeds, basil are all rich sources of complex carbohydrates, which have a slightly sedative effect. Carbs increase the secretion of serotonin, the neurotransmitter which induces sleep. Drink a glass of warm skimmed milk in the evening, before bed. It is one of the oldest and most effective insomnia remedies. Milk contains tryptophan which, by biochemical transformation get transformed into serotonin, inducing sleep and preventing waking up early.

Lettuce has a strong reputation for fighting insomnia. This is because it contains substances that have a similar structure to opiates. So, lettuce should constantly be a part of dinner along with vegetables, nuts and fish. All these foods contain vitamin B3 or niacin, which is involved in serotonin synthesis and they promote a healthy sleep. Lemon juice can be a delicious drink, which actually helps induce sleep.

There are, of course, foods and substances to be avoided by people affected by insomnia: coffee, tea, colas, alcohol, nicotine, chocolate, spicy foods, food additives, canned food, salt and sugar excess.

Sensitivity to these foods varies from one person to another. There are people who ingest an insignificant amount of chocolate and even decaffeinated coffee and can not sleep. Alcohol, for example, is a substance that affects the quality and duration of sleep. By its ingestion adrenaline is released and this blocks the transport of tryptophan to the brain and so it reduces the levels of serotonin.

Foods that are rich in proteins should be avoided, especially at late evening hours. Light meat, tuna or turkey, milk, lettuce and bread are good options to choose for dinner. On the contrary, ham, sausages, cheese, potatoes, spinach, eggplants, tomatoes are foods that contain either food additives or tyramine, which increases the amount of noradrenalin secreted by the brain.

Nocturnal hypoglycemia is another thing that should be avoided because it has an influence on the quality of your sleep. When you have a low blood sugar level, the body releases glucose in the blood stream, regulating substances that stimulate the brain, which in turn make you go on late visits to the refrigerator.

You can ensure a steady level of blood sugar by gradually replacing refined carbohydrates with complex ones. Complex carbohydrates also give you the sensation of fullness for a long period. Remember you sleep as you eat. By following the insomnia diet you will have a better chance to get a good night sleeps.

You should also check out: How to Get Rid Of Insomnia by Eating Healthy Food.

top 2012 diet programs
, , ,


Subscribe to our e-mail newsletter to receive updates.

No comments yet.

Leave a Reply