8. Diet



What you eat during the day and evening can affect your sleeping patterns. If your diet consists of a high amount of processed foods you may want to try eating more wholesome products.

You may want to eliminate, reduce, or substitute the amount of sugars, fats, and preservatives from your daily intake of food. This may benefit your ability to fall asleep at night as well as improve your general health.

Make sure you are meeting the daily requirements for fresh fruits and vegetables.

Eat complex carbohydrates and choose protein that is low in fat. You can also choose healthy meat substitutes, such at tofu and vegetarian burgers.

Vitamin supplements may be used to provide you some relief from insomnia. This is particularly true if you are deficient in certain vitamins, amino acids, minerals, or enzymes that are necessary for healthy sleep.

Try adding one of the following nutritional supplements to your daily well-balanced diet:

  1. Calcium….600mg/day. It should be taken along with food and combined a magnesium.2:1


  2. Magnesium..250g each day. This includes wheat bran, almonds, cashews, blackstrap molasses, and kelp.


  3. VitaminB6..50 ~ 100mg/day. A tablespoon or two of nutritional yeast is added and stirred into a glass of fruit juice.


  4. VitaminB12…25mg/day and can be combined with B5. They include walnuts, sunflower seeds, bananas, tuna, wheat germ, peanuts, and whole grains.


  5. Folic Acid…400ìg/day…it can be found naturally in Orange juice ,leafy green vegetables, fortified breakfast cereals, and beans.


  6. Copper..1mg each day. Some of the best sources are cooked oysters and lobster.


Become aware of any food allergies that you have and try to avoid them. If your body is allergic to certain foods it may affect the way you think and feel. This could be a contributing factor to your sleep problem. Some common food allergies that are known to contribute to insomnia are corn, dairy products, wheat, and chocolate.

Try to schedule your last evening meal at least four hours before bed. Eat a healthy, well balanced meal. Try not to overeat as this may cause you to become tired after your meal.

If you find that you are hungry before bed you may find that a small snack an hour or two before bedtime will help. Avoid foods that are high in protein, fats, and sugars.

You should also avoid foods that are too heavy or spicy. Try a bit of cereal and milk or one serving of low-fat yogurt.

The key idea is to provide your body with a bit of nourishment to avoid hunger pangs and not overindulge in an evening snack. The goal is to reduce your hunger and allow your body to rest and relax.

Make sure that you drink enough water during the day. Studies show that your daily recommended water intake should be around 8 glasses, or 2 liters.

If your body is well hydrated it won't signal you to wake up during the night. Try to avoid drinking water or other liquids one hour before bed if the need to urinate wakes you up during the night.

The healthier you eat the more balanced you will feel both physically and emotionally.

The target here is to get you to sleep regularly and deeply without waking during the night.

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