Having a hard time falling asleep? Tired of tossing and turning the whole night? Or perhaps you do fall asleep but keep waking up in the wee hours of dawn? You just might be suffering from insomnia. This sleep disorder can affect your health as well as your performance at work and the quality of your life in general.
Most people need seven to eight hours of quality sleep to feel refreshed and energized the next morning. However, due to stress, hormonal imbalance, lack of exercise, pain, medications, nutrient deficiencies, distractions, advancement in technology, and unhealthy eating habits, many suffer from lack of sleep.
Sleep deprivation has been strongly linked to weight gain. When we lack sleep, ghrelin, a hunger-stimulating hormone, increases our appetite which leads to overeating and weight gain. When we are sleep deprived, our body gets stressed out and the level of cortisol, a stress hormone, also increases which leads to weight gain.
Stop counting sheep and get some quality zzzs by eating foods that promote sleep and avoiding foods that prevent it.
WHAT TO AVOID
• Caffeine is the number one culprit in insomnia. It is largely found in coffee but may also be found in black tea, chocolates, soda, and energy drinks. Avoid caffeinated beverages and food eight hours before bedtime.
• While alcohol can make you feel drowsy, it can disrupt the deep, late night phase of sleep that is very crucial for one’s wellbeing. Avoid alcoholic beverages two hours before sleeping.
• High fat, high sugar, and heavy meals can cause indigestion, excess energy, heartburn, GERD (gastroesophageal reflux), and can make one feel uncomfortable. A full meal should be eaten not less than three to four hours before going to bed. Give your body enough time to digest food efficiently.
• If you find yourself waking up many times throughout the night to go to the toilet, avoid drinking too much water at night or just right before bedtime. It is important to drink eight to 10 cups of water per day but drink most of it during daytime.
WHAT TO EAT
• Milk contains the amino acid tryptophan which gets converted into the hormones serotonin that promotes relaxation and melatonin which induces sleepiness. It is best to drink warm nonfat or low fat milk at least an hour before sleeping.
• Other tryptophan sources are chicken, tuna, turkey, soy products, yogurt, whole grain crackers, and other protein foods.
• Green tea, fruit tea, and decaffeinated tea all contain theanine which promotes relaxation and sleep. Drink a cup after dinner or before bedtime.
• Eat foods that are rich in minerals like calcium, magnesium, and potassium. These minerals relax the nervous system as well as the muscles. Calcium also regulates melatonin production. Good sources of these minerals are green leafy vegetables, oats, almonds, and walnuts. Milk and sardines are rich sources of calcium.
WHEN TAKING SLEEPING AIDS
Valerian and Melatonin are being sold as supplements to promote sleep and combat insomnia. They should not be taken without a doctor’s advice because they can cause dizziness, headaches, sleepiness during daytime, digestive problems, and can interact with some medications that could lead to serious health conditions.
WHEN TO SEE A DOCTOR
Sometimes it’s inevitable for us to experience lack of sleep but if it becomes a cycle that disrupts quality of life, work performance, and is starting to affect your health, it is time to seek medical advice for proper diagnosis and treatment.
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