Foods For Curing Insomnia
Let's talk about insomnia
Have you ever had one of those nights when you toss and turn continuously just willing the time to pass? Sure you have. We've all had night when we watch the minute hand on our clock creep slowly around the dial. Nights where no matter what you do you eyes just won't stay shut and there's no comfortable position that you can find on a normally comfortable bed.
So what do you do. Pick up a boring book, turn on the television hoping it will lull you to sleep, count sheep? I'm pretty sure we've all tried these well known remedies. How well did they work for you? Probably about as well as they worked for me. Have you ever thought about trying to get help for your insomnia by eating healthier? Believe it or not what you eat can effect how well you sleep.
How can food help?
I can remember when I was a little girl and I couldn't sleep my mother would give me a glass of warm milk. I never developed a taste for it but somehow it seemed to help. Old wives tales were in existence because of their effectiveness. They had years of working proof behind them. The old wives may not have know why certain things worked but they knew that they did.
It had been discovered that there are certain foods that will boost chemicals that help the body to relax, and therefore making it easier to fall asleep. When you combine them with exercise and stress reduction help you have a winning combination.
So...what are these foods?
Foods rich in tryptophan, an amino acid that helps your body to produce serotonin, is a good place to start. Serotonin spreads a feel good feeling throughout your body, calming your brain and slowing down activity, making it possible to relax and drift off to sleep. Also included are foods that work with tryptophan rich foods to allow more tryptophan to enter the brain.
- mashed potatoes
Iron deficiency may be causing your insomnia, so, you're best bet is to add iron rich food to your diet. Iron deficiency cause anemia which in turn causes restless legs which can keep you awake.
- red meat
Whole grains increase the production of serotonin which helps you go to sleep.
- whole-grain cereal
- brown rice
- whole-grain bread
Chlorophyll rich foods act as a sedative. Leafy green vegetables are extremely rich in chlorophyll.
Sometimes a food or drink will help you fall asleep because you believe it will. Many people believe that Chamomile tea helps them relax and drift off to sleep.
Spices and Herbs that help insomnia
- sweet marjoram
- California poppy
- chia seed
Is there anything I need to stay away from?
Absolutely. For example:
- Caffeine is one of those substances that you need to monitor if you have problems with insomnia. Drinking as little as 200 milligrams of caffeine in the morning (the amount found in two cups of coffee) is enough to cause problems sleeping at night. Don't forget other things contain caffeine, such as; chocolate, tea and cola.
- Dinners contains high fat content can cause indigestion and heartburn. Who can sleep when that's going on?
- Alcohol, although known as a sedative, can cause wakefulness after the sedative effect wears off. It also can make snoring and sleep apnea worse.
- Refined carbohydrates drain vitamin B and should be avoided.
- Monosodium Glutamate, additives, preservatives, and tobacco all stimulate rather than calm the mind. They can all cause sleep problems.
1 1/2 lb lean ground turkey
1 small onion, finely chopped
2 cloves garlic, minced
10 oz pkg frozen spinach, thrawed and drained
1 pkg cream cheese (8oz), softened
1/2 cup heavy cream
1/2 cup grated Romano/Parmesan cheese
1/2 tsp salt
1/4 tsp pepper
Preheat oven to 350 degrees.
Spray a large casserole dish with ninstick olive oil cooking spray.
Brown ground beef, onion, and garlic.
Add spinach and suate for 3 to 4 minutes.
Combine cream cheese, heavy cream, parmesan cheese, salt and pepper.
Combine cheese mixture and meat mixture and place into prepared casserole dish.
Bake uncovered for 30 minutes or until browned on top.
1 tbsp butter
1/4 cup minced onion
2 cloves minced garlic
1 (10oz) frozen chopped spinach, thawed
1/4 cup feta cheese
1/4 cup cottage cheese
Melt butter in frying pan, add onion and garlic and saute for about 1 minutes.
Add spinach and continue to saute for 5 to 6 minutes.
Add cheeses and stir until they begin to melt.
Stop stirring and let cook for about 1 minute.
1 lightly beaten egg
2/3 cups whole wheat bread crumbs
1/2 cup minced celery
1/4 cup minced onions
2 mimced garlci cloves
1 tsp Worcestershire sauce
1 tsp oregano
1/2 tsp salt
1/4 tsp pepper
1 1/2 lbs ground turkey
Combine all ingredients and shape into 6 patties.
Coat grill with spray cooking oil.
Grill about 5 minutes on each side.
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