6 Foods that Help Treat Insomnia & Improve Sleep
In this ever-so-busy world, sleep problems have become a common problem. In the UK, it is thought that a third of people in the UK have episodes of insomnia. This condition is more common in women and more likely to occur with age.
Sleep problems can have many causes. The most common are stress, unhealthy lifestyle, and presence of a certain condition. There are also different ways to promote good sleep and fight insomnia. You probably have heard some of them – exercise, aromatherapy and relaxation techniques. But did you know diet plays a key role too?
By making smarter food choices, you can increase your chances of having a good, restful sleep tonight and feel more refreshed the next day!
Here are some foods to add in your diet. They have been scientifically proven to help treat insomnia.
Cherries
Cherries and cherry products have been widely linked to improved sleep. In a study published in the European Journal of Nutrition in 2012, volunteers who consumed a tart cherry juice concentrate for seven days demonstrated "significantly elevated" total melatonin content in their urine compared to the control group. They also experienced better sleep quality and efficiency.
Bananas
Surprised? Bananas are known for boosting energy so many people don’t really associate them with improved sleep. However, this naturally sweet fruit contains magnesium, potassium and tryptophan that make up the “magic trio” of sleep boosters. Bananas are especially effective in this regard since it is the precursor to the two neurotransmitters, serotonin and melatonin, which modulate sleep.
Oatmeal
This favourite breakfast is fully loaded with magnesium and potassium, along with fibre, that makes it a suitable evening food. This warm, soft and soothing food promotes calmness whilst the milk added boosts relaxation.
Almonds
Looking for a midnight snack? Pop some almonds. Almonds are among the best foods for insomnia because they are high in magnesium, which is a natural muscle relaxant and contains anti-stress properties. A 2012 study published in the Journal of Research in Medical Sciences revealed that magnesium supplementation can “improve subjective measures of insomnia, such as ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures, such as concentration of serum cortisol, in elderly people."
Valerian
Valerian root, which is usually consumed in tea or tincture form, has been used as a sleeping aid in Ancient Greece and Rome. Studies show that this natural health wonder has sedative and anxiolytic properties, as numerous studies have shown. In 2011, a study reported in Menopause journal found that valerian extracts provided a "statistically significant" improvement in sleep quality among postmenopausal women suffering from insomnia. The study authors concluded that the "findings from this study add support to the reported effectiveness of valerian in the clinical management of insomnia."
Lemon Balm
This lemon-scented member of the mint family has been a sleep-inducing superstar for ages. Other benefits include better digestion and decreased agitation. Try making lemon balm tea by steeping 1 to 2 teaspoons of the dried herb in 1 cup of hot water for 5 to 10 minutes. Sage also works as a natural sleep aid. Just steep 4 tablespoons in a cup of hot water, steep for four hours, strain, and reheat to drink.
Other Sources
Certain fish and seafood, including shrimp, cod, tuna, and halibut, contain sleep-inducing tryptophan. Jasmine rice is a good diet addition too because it is low in glycemic index. A 2007 study in the American Journal of Clinical Nutrition found that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval. Turkey is a rich in tryptophan too.
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