How to Prevent Insomnia with the Food You Eat

Everyone at one time or another must have suffered from insomnia. There are many articles that talk about how to promote good sleep and to prevent insomnia. The focus of this article to is the ways to prevent insomnia with the food you eat.

Foods to eat to prevent insomnia

There are several types of food that can help to prevent insomnia.

• Tryptophan-Rich Foods
  Trytophan is an essential amino acid and a sleep-promoting substance. Dairy food such as milk contains tryptophan, making it a wonderful sleep-inducing bedtime beverage. Other foods that are high in tryptophan include eggs, nuts, bananas and honey. It is advisable for people wishing to prevent insomnia to have these foods as snacks before retiring to bed.


• Carbohydrate-rich foods
  Carbohydrate-rich foods work excellently with dairy foods by increasing the level of tryptophan in the blood, causing sleep to occur naturally. Some ideal late night snacks to prevent insomnia therefore are bread and cheese, yogurt and crackers as well as cereal and milk.


• Light snacks only
  While a little food in the stomach may help prevent insomnia, it is crucial to limit the intake to a small, light snack. Bedtime is definitely not an occasion of feasting. A heavy meal and full stomach would over-burden the digestive system, making you uncomfortable and unable to fall asleep.

Foods to avoid to prevent insomnia

• High-fat foods
  High-fat foods are notorious for their ability to cause obesity and other health issues. Few know that they can cause insomnia. Research has found that people who over consume high-fat foods such as burgers and fried chicken experience a disruption in the sleep cycles. Moreover, a heavy might activate digestion, causing the need to visit the bathroom frequently.


• Caffeine
  Caffeine containing foods in the evening, even a cup of coffee, might cause sleep disturbances and result in insomnia. To prevent sleeplessness, you must not overlook less obvious caffeine sources, like chocolate, coke and tea. For better sleep, cut all caffeine from your diet four to six hours before bedtime.


• Alcohol
  Even though alcohol may cause you to fall asleep faster, it may also cause sleep disruptions like frequent awakenings, less restful sleep, headaches, night sweats and nightmares. To prevent insomnia, it is therefore advisable to avoid alcohol at least 4 hours before bedtime. If you must drink in the evening, dilute the effects of the alcohol with a glass of water after each drink.


• A heavy meal
  With the digestive system slowing down during your sleep, going to bed with a full stomach can cause great discomfort. It is also a cause of heartburn. Hence to prevent insomnia, it is important to finish a heavy meal 4 to 6 hours before bedtime.


• Reduce fluid intake
  Too much fluid in the body would cause you to visit the bathroom frequently during the night. This will certainly interrupt your sleep. So if you are to prevent insomnia, cut down on the amount of fluid you drink after 8.00 p.m.