Change Your Diet To Treat Insomnia
About a third of the people in this world suffer from insomnia. I suffered from this painful condition for about a year and a half. I relied on over-the-counter medications to help me fall asleep every night. I found it very difficult to sleep when I weaned myself off those pills. However, I have made considerable progress overcoming my chronic sleeping problems without relying on medication as a crutch. You can as well, but you will need to understand why you are suffering from insomnia to help yourself conquer it.
One of the biggest reasons people suffer from insomnia is due to what they eat or drink. Make sure you understand how things you put into your body affect your sleep and adjust your diet accordingly.
Changing Your Diet to Treat Your Sleeping Problems
There are a number of reasons why your diet can cause you to suffer from insomnia. Make sure you understand how it contributes so you can change your eating and drinking habits accordingly. Here are some changes you can make to get a more restful sleep:
Cut back on toxic foods.
There are a number of different foods in modern society that can lead to a number of sleeping problems. These foods include the following:
- Foods with a lot of sugar
- Caffeinated foods and beverages
You need to be especially careful consuming any of these substances within a few hours of going to sleep. You may even find that you need to eliminate some of them from your diet entirely. I have found that I sleep much better since I have scaled back on the amount of sugar and caffeine that I consume each day.
Caffeine is one thing you may want to consider removing from your life all together. Recent studies have shown that caffeine has a half-life of 5.7 hours in the average adult. However, some people don’t tolerate it as well as others. Some people may drink a cup of coffee in the morning and still have difficulty sleeping at night. The caffeine may still be in their system and the drink may make them sluggish later in the day, which keeps them from expending the energy they need to feel tired enough to sleep.
Instead of drinking coffee to wake you up in the morning, consider exercising in the early morning to help you get the energy to get through the day.
Alcohol is another thing that many people may want to avoid, especially late at night. Many people intentionally drink alcohol near bedtime to help them fall asleep. However, this is probably worse than taking a sleeping pill. Although alcohol may make some people fall asleep, it also is a stimulant that can keep others from doing so. Also, drinking alcohol disrupts your sleep cycles and can cause you to wake up when you are dehydrated.
Stabilize Your Blood Sugar Before Sleep
Many people wake up in the middle of the night because they have low blood sugar. You can reduce these chances by having a light snack shortly before you go to sleep. Try to eat a light snack that has both carbohydrates and protein. Some foods that you might want to consider include yogurt, cheese and a few multigrain crackers, bananas and almonds.
Avoid any snacks that are high in sugar and try to avoid eating within a couple of hours of going to sleep. You need your blood sugar levels to be stable, but you will also want to make sure that you aren’t awake digesting your food late at night.
Drink Enough Water
Try to drink enough water throughout the day. Many people struggle to stay asleep because they are dehydrated. However, you won’t want to drink water right before you go to sleep or you may wake up in the middle of the night to go to the bathroom.
About the author: Kalen is a health, wellness and education writer. He shares a variety of health tips and talks about rn-bsn online programs as well as other educational programs.