Insomnia Relief

A Diet Plan for Good Sleep And Good Health!

Dr. David W. Sparks

The recurring theme of natural ways to deal with insomnia and specifically insomnia relief is discussed in this article. You’ll learn how important when and what you eat, makes a significant difference in the quality of sleep.

America is known as the land of plenty…too plenty as a matter of fact… …and all you need to do is visit your local grocery store for a graphic example. Wide aisles filled with cookies and sodas, crackers and bread. And, we’re buying all that stuff. One in every three people in America is obese. It's expected that in 20-years, half of all people living here will be obese. In 40-years, it could very well be that nearly all people are obese. Health experts are predicting that in the not-too-distant future, obesity will be the #1 cause of death in adults.

In another article on this web site, the diabetic link to poor sleep is discussed and it’s a fascinating new area of study that will open your eyes to the serious health consequences of not eating and sleeping right. It truly is information that could save lives. Right now, however, we want to focus our attention on simply eating smart. Why it’s time to emphasize mind over matter, literally.

Here are some basic questions to ask yourself. Number one: Do you skip breakfast? Do you opt instead for a cup of coffee and a sugary snack at, or on the way to work? Maybe your coffee is filled with sugar and carbohydrates as well, as in, “Make mine a Venti mocha with whip cream.” Do you have a habit of grabbing a bite to eat from the vending machines at work or the snack carts? Do you give any thought to the nutritional content of the foods you eat? Do you ever read the labels for fat and carbohydrate content? Do you consciously try to balance your intake of protein, complex carbohydrates and fat every day? And finally, do you drink plenty of water every day? Those are the basic questions that you need to be honest about. They're the main dietary culprits leading to poor health and poor sleep.

Once again, it’s not only what we eat, but how we eat that has an effect on our moods, and consequently, how we sleep.

The science is simple. Eat the right foods at the right time and your brain chemistry will keep you feeling great. You’ll have even moods during the day, burning up calories efficiently and ready to climb into bed at the end of a productive day. Eat the wrong foods and face the music, which also includes heightened PMS symptoms for women, and increased fat storage. You’ll be more prone to mood swings as your blood-sugar level rises and falls, you’ll feel tired all day, only to sit in bed unable to sleep at night.

Whenever I hear the advice never to skip breakfast, it’s almost always said in conjunction with a diet plan. People tend to think skipping breakfast will help them lose weight. This despite study after study showing that by skipping breakfast, you’ll probably gain weight as you eat the rest of the day to make up for the lost nutritional energy you would have gotten from a couple of eggs and a cup of orange juice.

You will never lose weight by cheating on this most important meal of the day. It’s your fuel to get done all the things you need to do. Go to work, take care of the kids. Work out later at the gym. Eating breakfast sets the speed dial. You will feel satisfied and that will help you avoid the doughnut shop and coffee-house on the way to work.

You'll save money and lose weight. What a deal! A breakfast of complex carbohydrates or protein will supply the correct amino acids to keep the brain’s messengers --the neurotransmitters, up and humming. Include protein in your breakfast to give you a sharpened mental edge. Blueberries are also good for breakfast since they contain compounds which may help improve memory.

If you're a coffee lover, go ahead and have that one cup of coffee or tea, but stop at that, and skip all the trendy concoctions that add more sugar than your body wants to handle. Too much caffeine and sugar can cause headaches, muscle tremors, irritability, and heart palpitations. If imbibed too close to bedtime, you can count on poor sleep. As we've mentioned, caffeine can stay in your system for up to 24 hours! Try not to have any caffeinated drinks after noon, and no more than two caffeinated sodas a day. Each time you fantasize about a nice cold coke, down a refreshing bottle of water instead. Given time, you CAN change bad habits.

You may be thinking, well, I don't do drugs, drink or smoke Can't I have my doughnut and mocha in the morning? I mean, come on. Can't I have a little fun in starting my day?

Well, if you're sleeping right then you don't need to change any innocent little bad habits. But, if you're sleeping right, then you're probably not listening to this program! This is about analyzing little habits and lifestyles that seem so innocent on the surface, when in fact, they're destroying your quality of life. Another suggestion for leveling your blood-sugars is instead of three large meals a day, try five or six smaller meals. These smaller meals could consist of a yogurt cup for instance, or an apple or other fruit or whole grain breads. Eating more frequently helps to keep your brain chemistry and your blood sugar on an even keel, helping your mood stay upbeat and avoiding bad nutrition-triggered depression and fatigue. Also, drink plenty of water since science has clearly linked dehydration with fatigue.

Should we change the types of food we eat according to the time of day?

As the day proceeds into evening, shift away from protein and more toward complex carbohydrates. Foods such as healthy (not sugar-laden) cereals, pasta, crackers or rice cakes seem to enhance seratonin production, which again, gives us those feelings of calmness, relaxation and contentment. But again, nothing too heavy. Keep it light, as our digestive systems slow down at night. A glass of warm milk with honey is one of the oldest and best remedies for insomnia. Milk contains tryptophan, which, when converted into serotonin in the body, induces sleep and prevents waking during the night.

We also know that a magnesium deficiency can lead to sleep problems. A lack of magnesium and calcium can lead to muscle twitches during the night. Try eating plenty of nuts, soybeans, legumes, whole grains, seafood, dark green vegetables, cereals, bananas and milk to get more magnesium into your diet. Another important suggestion. Try avoiding any foods that you may be sensitive to. This is particularly true for dairy and wheat products. They may have a negative effect on sleep such as aggravating apnea, excess congestion, gastrointestinal upset, among other ailments. Other foods to avoid at night if you have sensitivities: bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes and wine. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant!

And we know it is a good idea to eat dinner early in the evening, by six at the latest. It's healthy to give your body some time to digest food before you go to bed. Lying down with a full stomach is uncomfortable, and can lead to indigestion, which will keep you awake or cause reflux. Eating early also allows you to burn off some of the calories before you hit the sack. Try not drinking any fluids within two hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom.

And of course, alcohol is something you must avoid for healthy sleep, at least no alcohol within 3 hours of bedtime. In addition to causing the release of adrenaline, alcohol impairs the transport of tryptophan into the brain, and because the brain is dependent upon tryptophan as the source of serotonin, alcohol disrupts serotonin levels.

We've mentioned a lot of bad stuff to avoid in order to sleep right. Now, what are some of the good foods to include in our diet? Well, Vitamin B-12 is a necessary component of proper nutrition and overall bodily function and has improved sleep for some Delayed Sleep Syndrome patients by quickening sleep onset. B-12 in pill form works well for people deficient in this nutrient. Chlorophyll-rich food such as leafy, green vegetables, steamed or boiled. Whole grains, as we have mentioned, including brown rice and oats have a calming and soothing effect on the nervous system and the mind. Mushrooms, oyster shell that can be purchased in health food stores and taken as a nutritional supplement. Fruit, especially mulberries and lemons calm the mind. Seeds, such as jujube seeds are said to calm the spirit and support the heart. Dill, and Basil are good spices to add to your diet. Lettuce has a long-standing reputation for promoting healthy sleep. This is due to an opium-related substance combined with traces of an anti-cramping agent present in lettuce. Lettuce should be an integral part of your evening diet if you suffer from sleep problems. Other foods to eat at night: legumes, peanuts, nutritional yeast, fish or poultry. These foods contain Vitamin B3-niacin. Niacin is involved in serotonin synthesis and promotes healthy sleep.

The point is, before you start a routine of sleeping pills and other aids, try experimenting with your diet. So many times, it's a food or combination of foods that's causing the trouble.

Sleeping pills are fine for people who are experiencing short-term insomnia, or stressful events in their lives, but sleeping pills can become addictive if used regularly. This country spends $11 billion dollars a year on products to promote sleep. A head of lettuce is cheaper, and is natural.

Words of Encouragement about Insomnia Relief

The bottom line is that finding a routine for eating right doesn't mean spending money on the latest diet book or following strict guidelines. Good nutrition equates to good common sense. Follow your instincts and also become curious about the contents of the foods you eat. The more natural the ingredients, the less chance that refined substances are there to get in the way of optimal health and normal sugar levels in the blood. Now, let’s move on to our action steps.

In a few weeks we will be opening up a premium section in our web site entitled Actions Steps for Better Sleep and A Healthier Life. These steps incorporate some simple behavioral modification techniques to help solve your problems with insomnia along with some positive steps that you can take toward improving your wellness. We have some wonderful suggestions for diet and exercise. Think of this program as an "easy boot camp where you learn to go to war against insomnia". By the way, you can get this program for free with your purchase of one of my audiobooks entitled "Better Sleep in 7 Days".

Make sure you sign up in the Action Steps section and I will send you a sample of both the first day of Actions Steps for Better Sleep and A Healthier Life and Day 1 of The Better Sleep in 7 Days audiobook. We value your privacy and will not pass along your email address to anyone.

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