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| thebodymindandsoul
- body
- nutrition
- natural cures for insomnia natural cures for insomniaImogen Caterer BSc(Hons) (Biochem), DipION, BANT tells you how it's done... We need it every day and many of us are deficient in it. It isn't a nutrient. It is sleep. Why exactly we need sleep remains a mystery but we do know that if we don't get enough it reduces our memory, makes our thinking slower, ages us prematurely and increases our chance of mental health problems among numerous other ill-effects when we don't get enough. Many people do not get restful sleep, have difficulty getting off to sleep and wake in the night. The role of nutrition is often ignored in the treatment of sleep disorders. As someone who once escaped taking the sleeping pill Valium by taking a mineral supplement I think that’s a real shame. The battle against insomnia starts right at the beginning of the day. If you want your brain to function right at night make sure that you feed it right during the day. And that starts with breakfast. There is real wisdom in the saying “Breakfast like a king, lunch like a prince and dine like a pauper.” The digestive system does (generally) function better in the morning. Eating a good breakfast is also vital for good blood sugar control. The brain is dependent on having the right levels of glucose (a sugar) in the blood to work properly. Too much and it is prone to go hyperactive. Too little and depression, irritability and dizziness are likely. Blood sugar swings during the day can still have a knock-on effect on the brain during the night. Another key principle behind keeping your blood sugar stable is to have protein with every meal. Protein sources include meat, fish, dairy products, eggs, nuts, seeds, lentils, beans and chick peas. It is important to reduce or avoid sugar, certain sugary fruits, junk foods, tea, coffee and alcohol. Snacking during the day on non-sugary protein containing snacks (such as nuts and seeds) is also useful. Exercise is key not only to blood sugar control but is also directly helpful for sleep. Another difficulty associated with not eating right at the right time is eating too much before going to bed. Too many people struggle with digesting their food as they are going to bed. Ideally leave four hours between your last meal and heading for bed. There are a number of nutrients especially relevant to getting better sleep. Tryptophan is one of the building blocks of protein. Some foods have more of it than others. Rich sources of it include beef, turkey, beans, salmon, lentils, pumpkin seeds, yoghurt, eggs, walnuts, dates, cottage cheese and buckwheat. In the brain tryptophan can be converted into serotonin. This is a key brain chemical associated with improved sleep and the relief of depression. Magnesium is known as the relaxing mineral, and it is often low in our diets. It is particularly found in dark green leafy vegetables (such as broccoli, dark cabbage, watercress, Brussel sprouts and kale) and nuts and seeds. Calcium is found in those foods as well and is needed for signalling in the brain. Copper works together with iron in the production of red blood cells. These ensure the brain gets enough oxygen day and night. Fish, nuts and lentils are all good sources of copper. Iron is in meat, raisins, prunes, apricots and egg yolks. Vitamin C is richly found in the berry family and kiwi fruit, among others. The essential fatty acids (fats essential for life) make up about 60% of the dry weight of the brain yet they are very low in many diets. They are key to correcting brain signalling day and night. These fats do not make you gain weight. They are found in nuts and seeds and fish (especially oily ones including: salmon, halibut, tuna, herring, anchovies and sardines). The B vitamins are involved in motivation, mood and relaxation. Major food sources include the wholegrains (e.g. rye, barley, millet, brown rice) and also tofu, nuts, fish, eggs and avocados. Food and drinks that don’t help you sleep Tea and coffee stimulate the production of adrenaline which stimulates you and may keep you awake at night even if you drink them several hours before going to bed. They are best avoided altogether. Unfortunately, even the caffeine-free versions still contain other stimulants. Other drinks with caffeine in them include: Coca-Cola (including diet), Red Bull, Hot cocoa and green tea. Many over the counter drugs, as well as prescription drugs also contain caffeine. (Prescription drugs should not be dropped or reduced without first consulting your doctor.) Some foods contain the amino acid tyramine, which is converted in the brain to a signalling chemical that inhibits sleep. So if you have sleep problems it may be worth avoiding chocolate, sauerkraut, bacon, ham, sausage, cheese, aubergines, potatoes, tomatoes, peppers, smoked meat and smoked fish. Lifestyle and sleep No one would suggest that lifestyle didn’t play in a part in how well you sleep. Stress can be very damaging to sleep so relaxation techniques can be extremely useful. Also make your bedroom a haven for sleep. Keep your bedroom free of stressful items (e.g. pieces of work or your incomplete tax return). Never work on your bed. Keep it associated with relaxation and sleep. New research suggests that many people sleep better without their partner! Exercise during the day is important for having a restful night's sleep. Watching violent or emotionally upsetting TV before going to bed will stimulate the brain and it can take a long time to calm down. Surprisingly, perhaps, the best advice if you cannot sleep is not to simply lie in bed but to get up and read a restful book or listen to relaxing music. Do not watch the clock as this is only likely to increase your anxiety at not being asleep. When you feel tired again return to bed. And finally… There are some late night snacks that may help you sleep. They encourage tryptophan to enter the brain and hence boost serotonin levels, which encourages sleep. Some of the possible snacks include: yoghurt and dates, eggs and ryebread, turkey with oatcakes and cottage cheese with potato. So, here’s a quick summary of things to do to get a better night’s sleep. Balance your blood sugar right through the
day Imogen Caterer www.nqnutrition.co.uk |
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