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5648 FOOD-AND-INSOMNIA

FOOD AND INSOMNIA

FOOD AND INSOMNIA

If you find yourself awake during most parts of the night, the best sleep hygiene practice that you could follow is making the right dietary choice. Add the following in your diet to fight insomnia:



Tryptophan



Tryptophan is known to help aid better sleep. Here are some of the best foods loaded with tryptophan:




  • Dairy products (milk, low-fat yogurt, cheese)

  • Poultry (turkey, chicken)

  • Seafood (shrimp, salmon, halibut, tuna, sardines, cod)

  • Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)

  • Legumes (kidney beans, lima beans, black beans split peas, chickpeas)

  • Fruits (apples, bananas, peaches, avocado)

  • Vegetables (spinach, broccoli, turnip greens, asparagus, onions, seaweed)

  • Grains (wheat, rice, barley, corn, oats)



Magnesium



Magnesium is a powerful mineral that aids sleep and is a natural relaxant. Excellent sources of magnesium are:




  • Dark leafy greens

  • Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseed, pecans)

  • Wheat germ

  • Fish (salmon, halibut, tuna, mackerel)

  • Soybeans

  • Banana

  • Avocados

  • Low-fat yogurt



Calcium



A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep. Calcium rich diets have been shown to help patients with insomnia. Dairy products that contain both tryptophan and calcium are among the best sleep inducers. Sources of calcium include:




  • Dark leafy greens

  • Low-fat milk

  • Cheese

  • Yogurt

  • Sardines

  • Fortified cereals

  • Soybeans

  • Enriched breads and grains

  • Green peas

  • Ladies finger

  • Broccoli



Vitamin B6



A deficiency in B6 has been linked with poor sleep, symptoms of depression and mood disorders which can lead to insomnia. Highest sources of B6 are:




  • Sunflower seeds

  • Pistachio nuts

  • Flaxseed

  • Fish

  • Meat (chicken, lean pork, lean beef,)

  • Dried Prunes

  • Bananas

  • Avocado

  • Spinach



Drinks that are great for sleep



Many drinks contain essential vitamins and minerals that help aid with sleep. A few of the ones to try are:




  • Warm milk

  • Almond milk

  • Chamomile tea

  • Passion fruit tea

  • Peppermint tea





 



 


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