It is a sleeping disorder that affects individuals at any age. If you have trouble falling asleep, consult a sleep disorder specialist and ask for an advice.
But, if your problem is less severe, and you are bothered with insomnia for the last few days, you have nothing to worry about. It is probably due to your stressful lifestyle, and healthy dietary habits can sure help you solve your problem.
Changed sleeping patterns keep elderly awake during the night. This is a rather normal reaction, and it is definitely not insomnia. The secretion of growth hormones reduces as you age, and this is why older people cannot sleep well.
Babies who wake up every night for no particular reason are likely to suffer from ‘cow’s milk insomnia,’ of course, if they feed on formula milk.
According to a recent study, certain substances in milk stimulate the nervous system in babies, and keep their brains awake. Some trigger allergic reactions which keeps them restless.
If you believe that your baby suffers from this kind of insomnia, cut off its cow’s milk intake, and see if it brings some improvement. Goat’s milk is a lot better option.
Common symptoms of insomnia
Weight gain is the most common symptom of insomnia, because improper sleep affects the production of growth hormones that the body needs to breakdown fat and build up lean muscles.
Insomnia also causes irritability, fatigue, poor concentration, memory problems, and lack of energy.
Insomnia can also accelerate health deterioration in several aspects. If you cannot sleep for numerous nights in a row, ask for professional help unless you want to waste your body away.
Causes of insomnia
Your insomnia may be triggered by several factors, and every individual suffers from different causes.
These include stress, worries, anxiety, menopause, depression, grief, overwork, sleeping in inappropriate periods of the day, jet lag, stimulants, drugs, alcohol, nicotine, toxic blood, or malnutrition. If you take medications for too long, you are likely to suffer from vivid dreams.
Diet / lifestyle suggestions
Insomniacs should determine the causes of their problem and do everything that is in their power to reduce them.
- Do not eat foods that contain tyramine, because it stimulates the brain. Cut off the intake of bacon, cheese, chocolate, eggplant, sugar, potatoes, sausages, tomatoes. If you cannot avoid these foods, eat them earlier in the day.
- If you believe that a cup of warm milk will help you sleep better, you are wrong. Milk may make you more alert, but it is up to you to determine the effect milk has on your body.
- Have a larger lunch instead of eating an eight-course dinner late at night, although this is a rather common practice.
- Caffeine, nicotine and alcohol are known stimulants.
- Regular workout will improve your sleep, but you should never do it before bedtime.
- Eat more fresh fruits and veggies, especially produce that contains healthy amounts of vitamins B.
- Calcium and magnesium soothe your body and mind. Avocado, seeds, nuts, roots and leafy green veggies.
- Eat more foods that contain complex carbs and natural sugars. This will give you a hand. Legumes, brown rice and honey can help you with the production of serotonin, and calm your mind.
Foods that improve sleep
Starch and complex carbs in carrots aid in the production of serotonin, which helps you sleep better. Apricot, avocado, banana, beetroot, celery, red plums, tomatoes and pineapples are some of the foods that increase serotonin.
Phytoestrogen in watercress stimulates the production of growth hormones, which is great for those who suffer from insomnia.
Bean sprouts and alfalfa sprouts are super packed with B vitamins, and these are definitely essential for insomniacs. Add them to your salads or juices. Lettuce is rich in natural opiates which provide a mild sedative effect. It soothes both nerves and muscles.
Check these amazing combos (the ingredients fit one portion)
Drink magnesium-packed drinks that will help you sleep better.
- 2 carrots, 2 green apples, a bunch of watercress with bitter taste, ¼ lemon
- 2 green apples, 6 celery stalks, 3 lettuce heads, ¼ lemon
- 1 fennel, 2 medium-sized beetroots, ¼ lemon
- 2 green apples, ½ small pineapple, a bunch of watercress / spinach, ¼ lemon
- 2 cups bean sprouts, ¼ lemon, a thumb-sized fresh ginger root
Source: Juicing For Health