Foods That Cure Insomnia
If you have trouble drifting off to dreamland or restlessly awaken throughout the night, you're not alone. Insomnia affects up to 33 percent of the population, depriving millions of much-needed shuteye. Fortunately, a solution for better slumber may be lurking in your kitchen. By enriching your diet with foods high in sleep-inducing nutrients, you may find it easier to fall--and stay--asleep each night, resulting in the revitalizing rest you deserve.
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Bananas
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Along with being cheap, tasty and convenient, bananas may be one of nature's most potent sleep aids. These fruits are rich in the amino acid tryptophan, the dietary precursor to serotonin--a neurotransmitter critical for relaxation and sleep. In addition, bananas contain ample amounts of sodium, potassium and magnesium, which can quell a frazzled nervous system and induce restful slumber. To ward off nightly sleeplessness, eat a banana as a pre-bedtime snack.
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Rice
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If you can't seem to doze off once your head hits the pillow, consider adding white rice to your evening menu. According to a study published in the February 2007 edition of the American Journal of Clinical Nutrition, subjects who consumed a bowl of Jasmine rice four hours before bedtime fell asleep nearly twice as fast as the control group. Researchers suspect that high-glycemic foods--such as the white long-grain rice used in the study--can speed up the flow of tryptophan into the brain, inducing sleepiness.
Pecans
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Pecans are more than just nutritional powerhouses; they may also facilitate a restful night's sleep. These healthy nuts are high in pyridoxine, or vitamin B6, which is critical for maintaining a healthy nervous system needed for high-quality slumber. Along with easing anxiety and tension, which are common fodder for insomnia, the pyridoxine in pecans is an essential component for manufacturing serotonin, which induces relaxation and contributes to the sleep hormone melatonin.
Milk
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When it comes to conquering insomnia, a glass of milk may be an excellent late-night tonic. Calcium, a key nutrient in milk, is a natural sedative. Milk is also rich in tryptophan, boosting the body's production of sleep-inducing serotonin and melatonin. If you are sensitive to dairy, calcium-fortified soy milk, which is also high in tryptophan, may be an adequate substitute.
Warning
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While particular foods can bolster the fight against insomnia, they may not be enough to counteract well-known triggers, such as caffeine, extreme stress or certain medications. If insomnia routinely plagues your nights, examine your lifestyle for other contributing factors, and engage in other sleep-enhancing practices such as regular exercise and relaxation techniques. In cases where sleeplessness severely undermines your quality of life, see a doctor to rule out underlying medical issues.
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- Photo Credit "Sleeping" is Copyrighted by Flickr user: pedrosimoes7 (Pedro Simões) under the Creative Commons Attribution license.
