INSOMNIA

FOODS THAT HARM

Alcohol

Coffee and other caffeinated drinks

FOODS THAT HEAL

Milk and honey

Turkey sandwich

Banana

WHO’S AFFECTED

Women

Anyone under a lot of stress

People with depression

Those who are overweight and obese, especially if they have sleep apnea

People who have pain such as from arthritis, heartburn, a sore back, headache, or fibromyalgia
There’s more to insomnia than just trouble falling asleep
Some people fall asleep just fine, but wake up in the middle of the night and can’t get back to sleep
Others sleep through the night but wake too early in the morning
And still others appear to sleep through the night with no problem, but never wake rested
Insomnia can be one of the symptoms of anxiety, depression, or stress, or it can be caused by a medical problem
Overcoming the underlying cause of these disorders is essential to improving the quality of sleep, but attention to nutrition and other aspects of sleep hygiene can also help

Nutrition Connection

Better nutrition and a few tips can help you sleep better
Here’s how: Sip warm milk and honey
Milk contains sleep-inducing tryptophan, which works by increasing the amount of serotonin, a natural sedative, in the brain
But you need carbs—like honey—to get tryptophan into your brain
A turkey sandwich provides another sleep-inducing combination of tryptophan and carbohydrates
A banana with milk gives you vitamin B6, which helps convert tryptophan to serotonin
Watch your nighttime eating and drinking
A light snack at bedtime can promote sleep, but too much food can cause digestive discomfort that leads to wakefulness People who suffer from heartburn or acid reflux should especially avoid late, heavy meals that delay the emptying of the stomach
Stop drinking any fluids a couple of hours before bed to reduce the chances of having to get up in the night
Avoid caffeine and alcohol
Caffeine is known to affect the quality of sleep so it’s best to cut it out about 8 hours before bed
Alcohol may make you sleepy but it can disrupt REM sleep and also dehydrate you, leaving you more tired the next day

Beyond the Diet

Manage stress
If anxiety is keeping you up at night, try yoga, meditation, or a journal
Check your medications
Many medications can interfere with sleep, including beta-blockers, thyroid medication, decongestants, corticosteroids, medications with caffeine, and certain antidepressants like the selective serotonin reuptake inhibitors (SSRIs)
Talk to your doctor about changing dosages or medication
Create a bedtime ritual
Go to sleep and get up at about the same times every day, and follow the same bedtime preparations each night, such as a reading in bed, or listening to soothing music
But avoid scary movies or novels
Take a hot bath
A study published in the journal Sleep found that women with insomnia who took a hot bath for about 90 to 120 minutes slept much better that night

QUICK TIP:

Try the herb valerian Valerian that is brewed into a tea or taken as a capsule or tincture can reduce the time it takes to fall asleep and produce a deep, satisfying rest
Melatonin can also help induce sleep
Make your bedroom sleep friendly
Keep it dark, quiet, and cool
Use your bedroom only for sleeping and sex, not for working or watching TV
Avoid late-night news casts, scary movies, and Stephen King novels