Food and Good Sleep

Your diet, or the food you eat, is an often overlooked factor when trying to overcome insomnia. Certain kinds of foods help to promote sleep while others make it more difficult to sleep.

Sleep Foods

Below are some foods that can help you to fall asleep faster and sleep more soundly.

Foods with chlorophyll, such as leafy and green vegetables, either fresh, steamed or boiled. Microalgae, including chlorella and spirulina. Whole grains, such as whole wheat, brown rice, and oats help to soothe and relax the nervous system, including the mind.

Carbohydrates are good sleep food because they boost serotonin, a natural sleep inducer. Mushrooms of all kinds, as well as fruit, such as mulberries and lemons, can help to calm the brain. Seeds, such as jujube seeds and China seeds have a relaxing effect on the body. Foods such as bread, rice and pasta, have a good amount of complex carbohydrates which can help one to feel sleepy.

A time-tested insomnia remedy is warm milk or cocoa before bedtime

Believe it or not, lettuce is often used with success in promoting good sleep. A good bedtime snack should also include legumes, peanuts, fish or poultry. These foods have niacin, which helps the body to produce seraton in synthesis and thereby helps one to sleep better.

Foods to Avoid Before Bed

Just as there are foods to eat before bedtime that will help you be sleepy, there are foods that you should avoid because they will keep you awake.

Coffee, tea, spicy recipes, caffeinated drinks such as cola, caffeinated foods such as chocolate, and stimulant medicine, such as some allergy drugs should be avoided at least a few hours before bedtime.

The effects of caffeine can vary widely from one person to another. This is mainly because of how quickly the body can get rid of caffeine can vary from person to person. Even tiny amounts of caffeine, such as that found in decaffeinated coffee, can be enough to cause insomnia for certain individuals. 

Foods that may keep you awake because they may cause gas, heartburn or indigestion should be avoided, such as fatty foods, foods with garlic, beans and peanuts. Further, protein-rich food, such as lean meat, can cause one to stay awake because it may block the synthesis of serotonin, causing increased alertness.

In addition, monosodium glutamate (MSG), which is typically found in Chinese food, can act as a stimulant for some people. Also, stay away from cigarettes and tobacco. While puffing away may seem to be calming, nicotine is in fact a neurostimulant and can be the cause of significant sleep issues.

Finally, don't believe that alcohol is a good sleep inducer. Alcohol causes the release of adrenaline, impairs the movement of sleep inducing chemicals to the brain, and disrupts serotonin levels in the body.

For more information on food to help you to sleep better, visit Foods For Good Sleep.