18 Tweaks To Eliminate Insomnia and Get to Sleep

Insomnia is often linked to medical, genetic, stressful conditions, neglecting the effects of food on our sleeping pattern. Sometimes a change in our eating habits can provide us with a good night rest.

Insomnia is a sleep disorder characterized by an inability to sleep and/or inability to remain asleep for a reasonable period. Insomniacs typically complain of being unable to close their eyes or "rest their mind" for more than a few minutes at a time.

Chemicals that affect our sleep

Here are 10 chemicals and foods that have intricate links to sleep:

• Serotonin
  Serotonin is a sleep-inducing hormone. Low levels of serotonin can lead to aggressivity and depression which are not conducive factors to a good sleep.
  
  Sources of serotonin are: pasta, starchy vegetables, potatoes, cereals, breads.


• Tryptophan
  Tryptophan is an essential amino acid (it cannot be synthesized by human beings and so must be included in our diets). Tryptophan is the precursor or building material of serotonin.
  
  Tryptophan, found as a component of dietary protein, is particularly plentiful in chocolate, oats, bananas, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina and peanuts. It is found in turkey at a level typical of poultry in general.


• 5-Hydroxytryptophan
  5-Hydroxytryptophan or 5-HTP is a naturally-occurring amino acid, a precursor to the neurotransmitter serotonin and an intermediate in tryptophan metabolism. It is marketed in the United States and other countries as a dietary supplement for use as an antidepressant, appetite suppressant, and sleep aid.
  
  
• Melatonin
  Melatonin controls the body's circadian (24 hour) rhythm, which is our internal clock that tells us when to sleep and when to wake up. As we get older, we produce less melatonin, which may account in part for insomnia in older adults. Synthetic melatonin supplements sold in health food stores are used by many people to induce sleep and to promote a sound sleep.


• Caffeine
  Caffeine is a mild stimulant. It makes you more alert by fending off sleep. It's the most widely used drug in the world, and is contained in many foods and also in numerous stay awake medications like No Doz.


• Alcohol
  Many insomniacs use alcohol to combat sleep privation. This is not recommended at all because alcohol is a drug! Although alcohol may initially induce sleep, once it wears off, the sleep tends to be fragmented.


• Glucose
  Nocturnal hypoglycemia (low nighttime blood glucose level) is an important cause of insomnia. When there is a drop in the blood glucose level, it causes the release of hormones that regulate glucose levels. They are a natural signal that it is time to eat.


• Nicotine
  Nicotine stimulates your nervous system and, instead of helping you sleep, it is going to ensure that you stay awake. It has much the same effect as a cup of strong coffee.


• Spicy Foods
  Although related indirectly to insomnia, spicy foods cause heartburn which is your stomach's digestive acids coming up into your esophagus.


• Sedatives
  A sedative is a substance that depresses the central nervous system (CNS), resulting in calmness, relaxation, reduction of anxiety, sleepiness.

18 Tweaks To Eliminate Insomnia

Knowing what affects our sleep is not enough. You must take preventive measures so that you can enjoy a good sleep. Here are ways to do this:

1. From the list above, you can see that the three major substances to avoid before bed are alcohol, caffeine and nicotine.


2. A little spicy foods is fine as long as it won't keep you awake at night.


3. If you get hunger pangs which keep you awake at night (like me), eat a light snack such as crackers, cereal and milk, or yogurt before going to bed.


4. Take a glass of milk laced with honey if you get trouble sleeping because milk is loaded with tryptophan.


5. Foods such as bread, bagels, and crackers that are high in complex carbohydrates have a mild sleep-enhancing effect because they increase serotonin. So always have a slice of bread or some biscuits before bedtime.


6. Avoid large meals before bedtime. Large meals take some time to digest and this digestion may keep you awake.


7. Always empty your bladder (Urinate before bedtime.) so that you do not wake up at night feeling the need to visit the bathroom in the middle of a sweet dream.


8. Regular exercise has been linked to sound sleep for many people. But avoid exercise some 3 hours before tucking in bed because this may increase your alertness level and dispel any sleep.


9. Try relaxation techniques or meditation.


10. Avoid daytime naps.


11. Sleep in the same room and bed every night, if possible.


12. Keep noisy disruptions like phones, TVs and radios out of the bedroom.


13. Set a regular time for going to bed and getting up.


14. Sleep for 8 hours.


15. Keep night lighting to a minimum, especially in the bathroom.


16. Take a hot bath before bed.


17. Avoid taking sedatives to make you fall asleep. This is bad for health because you do not get a restful sleep and you create a dependency on the sedatives.


18. Take supplements and sedatives only when advised to do so by your doctor.

Sleep is a very important part of life. Take measures to enjoy a good sleep and you will enjoy life!

Reference:

Wikipedia - Insomnia
Holistic Online - Sleep, food and diet
iVillage - Health
Healthology - Nutrition
About - Sleep Disorders