Having trouble sleeping? You are not alone! Insomnia is a sleeping disorder that makes it difficult for one to fall asleep or stay asleep. These natural sleeping aids for insomnia will improve the quality of your sleep.
What we eat and how we eat can affect our health including sleep. This can lead to positive or negative health experiences. Sometimes you think you are suffering from a serious health condition that makes you unable to sleep while it could be as a result of the foods you eat, the size or timing. Quality Sleep is a very important part of our health as lack of restful sleep can lead to fatigue, difficulty learning new concepts and other health issues. If you have problems with good sleep, try some these natural remedies.
Early and Light Dinner
Having early dinner made up of a light meal especially if you suffer from heart burn or any form of indigestion can help you get a restful sleep. Eat at least 3 hours before bedtime and try making your dinner very light. This is to give your body enough time to digest the food before you go to bed. Salad and fish, chicken or meat is a great light meal that can serve as healthy dinner. The foods you eat can also serve as natural sleeping aids for insomnia or prevent you from having a good sleep. Consider eating at least one of the sleep inducing foods below.
Eat Sleep-inducing Foods
Foods that help you sleep and fight insomnia are foods that are rich in tryptophan and healthy carbohydrates such as whole grains and legumes. These help more tryptophan get into the brain tissue to make sleep-inducing substances such as melatolin and serotonin. Having an early dinner that include foods that contain at least 300 milligrams of tryptophan can be of great help! These are some foods to consider as part of your dinner to facilitate quality sleep.
Chicken is very rich in protein that can always make a delicious and healthy dinner. 6 ounces (170g) of chicken contains 600mm of tryptophan which makes it a fantastic snooze food. Note that chicken with skin contains higher fat and calories than one without skin.
Beef is the meat from cow which is also a high protein food that is loaded with minerals like cobalamin, vitamin B-6, and Iron. Though pretty high in cholesterol, 6 ounces (170g) of beef also contains 600 mm of tryptophan which makes it a great sleep inducing food.
Turkey meat is very nutritious because it contains a significant amount of protein as well as vitamins, especially the B vitamins and minerals like selenium, zinc and phosphorus. Just like chicken, skinless turkey has fewer calories and fat than one with skin. It is also one of the foods that help to fight insomnia because 6 ounces (170g) of turkey contains 600 mm of tryptophan.
Eating lamb at night time is one of the natural sleeping aids for insomnia. Lamb is the meat from sheep that is rich in protein and classified as a snooze food because 6 ounces (170g) of lamb contains 600 mm of tryptophan.
Salmon is one of the healthiest foods on earth. This fish is not just delicious and high in protein, it is also incredibly rich in the very essentials omega-3 fatty acids. The needs body Omega-3 fats for brain development, bone health and heart health. Omega-3s prevent blood from clumping together in the blood vessels. 6 ounces (170g) of salmon contains 400-500 mm of tryptophan which also makes it a good snooze food.
Tuna is also seafood or fish that is a great source of high quality protein and heart healthy omega-3 fatty acids. The best type of tuna is the white tuna and can be gotten fresh or canned. 6 ounces 9170g) of tuna boasts of 400-500 mm of tryptophan and a fantastic addition to your dinner to help induce sleep.
Bean Burrito with Cheese
This is a healthy light dinner meal idea that is made up of a flour tortilla wrapped around beans and cheese filling. This food contains 200 mm of tryptophan which makes it good for before bedtime meal.
Nuts are one of the healthiest foods on earth due to their rich nutritional benefits. 1 ounce of hazel nut which is about 30g or 30 pieces contain 167 mm of tryptophan which makes it an ideal snack before bedtime. It can also be added to salads to enrich it and add flavor.
These are edible seeds of pumpkins. They are a good source of antioxidants, minerals and unsaturated heart healthy fats. They can be roasted and eaten as before bedtime snacks. 1 ounce which is about 30g of pumpkin seeds contain 164 mm of tryptophan.
Eggs are one of the most common and healthiest foods on earth. Two large eggs contain 150 mm of tryptophan and can serve as part of a sleep inducing meal.
Milk is also a nutritious food that is high in protein. 8 ounces or 240 ml of milk contains 115 mm of tryptophan and can be combined with oatmeal for dinner.
Almonds are very tasty healthy nuts. Almond is very rich in heart healthy monounsaturated and polyunsaturated fatty acids, vitamin E, fiber and minerals. It makes a delicious snack before bedtime or addition to salad for dinner. 1 ounce of almonds which is about 30g or 21 pieces is daily recommended serving and contains 100 mm of tryptophan.
If you are looking for a light meal that is very nutritious and filling, then oats is one for you. Oats contain complex or good carbs, protein, fiber, vitamins and minerals. It can also be part of a sleep inducing meal because a cup of oats contain 84 mm of tryptophan.
Cheese can also be consumed before bedtime. 1/2 cup of cottage cheese contains 175 mm of tryptophan while an ounce of normal cheese or cheddar contains 91 mm of tryptophan. Many of the sleep inducing drugs have side effects which makes the natural sleeping aids for insomnia risk free.
Reduce Caffeine Intake
Some people are more sensitive to caffeine than others. I am very sensitive to caffeine and usually do not sleep well when I take coffee or any caffeinated drink at nighttime. If you notice sleeping issues when you take coffee, cutting down on caffeine then you have to consider cutting down on caffeine especially as it may take up to 12 hours to clear from your system. Take coffee in the morning if you must or try a decaffeinated one in the evening.
Avoid Junk or Sugary Foods at Nightime
If you do not want a junk sleep, then avoid junk foods! Junk or sugary foods that do not contain accompanying protein or fiber can cause a rapid rise in blood sugar and also cause excess insulin to be released. People who are also sensitive to artificial additives such as MSG and aspartame can also experience poor quality sleep.
Reduce Alcohol Consumption
Research shows that alcohol disrupts sleep rather than induce it. Alcohol can interfere with your sleep cycle and consuming alcohol at night means waking up frequently to pass urine which can also result to lack of quality sleep. A little amount like a glass might cause no harm but taking much more than that can affect the quality of sleep.
Practice Relaxation and Worry Less
Try to relax before bedtime especially after a hectic day. Practice deep breathing techniques and have a warm bath to relieve stress. Worrying is also a significant factor that can prevent you from sleeping or having good sleep. If you can’t change it, don’t worry about it! Try to embrace a positive attitude towards the challenges of life so that you can focus more on solutions than just worrying. Remember the saying that ” worry does not empty tomorrow of its sorrow, it empties today of its strength”. So relax, try out these natural aids for insomnia and give your body the opportunity to keep developing and rebuilding damaged tissues while you sleep.
See also How to Relieve Stress at Home
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