If you suffer from insomnia, you’re not alone. In fact, it’s a quite common condition. Although there are different kinds of insomnia, it is one of the most common sleeping disorders. Thirty to 35 percent of American adults experience brief insomnia, 15 to 20 percent experience short-term insomnia (less than 3 months), and 10 percent of adults have chronic insomnia (at least 3 times per week for more than 3 months). Insomnia can occur for many reasons (alcohol consumption, stress, depression, anxiety, chronic illness, poor sleeping habits, medications, and more); however, a person’s diet can also impact a person’s ability to sleep well or poorly.
Believe it or not, some tweaks to a person’s diet can change his or her sleeping abilities and habits. Below are some of the best foods to include in your diet if you’re suffering from bouts of insomnia.
Bananas: Bananas are full of potassium and magnesium, which are nutrients that help relax muscles. This fruit also contains tryptophan, the amino acid that turns into serotonin and melatonin in the brain, which are sleep inducing. Serotonin promotes relaxation in the body while melatonin promotes sleepiness. After an hour of consuming a banana, the tryptophan has reached the brain releasing the sleepy hormones.
Almonds: This nut is also packed with magnesium, which helps promote sleep and muscle relaxation.
Milk: Milk is full of tryptophan. It also is full of calcium, which regulates melatonin production.
Green tea: Green tea contains theanine, which is an amino acid that promotes sleepiness. Tea helps the body relax.
Oatmeal: Oatmeal contains calcium, magnesium, phosphorous, silicon, and potassium, which all help the body get sleepy.
Lettuce: Lettuce contains lactucarium, which acts like a sedative in the brain.
Tuna, halibut, and salmon: These three fish contain high levels of B6, which help the body make melatonin and serotonin.
Hummus: The chickpeas in hummus contain tryptophan.
Cherries: This fruit contains melatonin.
Other good sleep-inducing foods: Turkey, sweet potatoes, honey, and whole-grain bread.
If you’re experiencing minor sleeping problems, try adding some of these foods in at dinner time or before bed. If you’re insomnia isn’t getting better despite diet tweaks, it may be time to contact a doctor. Dr. Kordonowy at Internal Medicine, Lipids, and Wellness in Fort Meyers can help you with your sleep, insomnia and diet questions. Contact his office at 239-362-2005, Ext. 200.
