At some point in our lives, most of us have had trouble falling asleep. Usually, this is a short-term problem. However, there are a few individuals who suffer from this more than they care to. There are a few dietary strategies you can try to combat insomnia.
The amino acid tryptophan is used in the human to produce the hormone serotonin. Serotonin contols the sleep-wake cycle. Foods high in tryptophan such as pumpkin seeds and turkey can sometimes help to relax an individual and make them tired.
calcium can depress the central nervous system, thus helping you to sleep. It's not a good idea to take excessive amounts of calcium, since excessive amounts can be accumulate in tissues and cause calcification. However, if you "time" your daily calcium supplemtation towards the evening, this strategy can provide the calcium your body requires and cause relaxation or drowsiness at the same time. Mom was right wheh she used to give you a glass of warm milk at night ! Click on calcium to learn more.
Sometimes a "sugary" snack can help you to become very drowsy. When we eat a meal containing carbohydrates, the pancreas releases insulin. Insulin functions in lowering the level of sugar in the blood from the meal we just consumed. Consuming a snack high in sugar gives us an initial energy boost because once it is digested, the level of sugar in the blood is temporarily high. However, a surge of insulin occurs and this causes the blood sugar level to drop lower than normal, causing drowsiness and fatique.
Avoiding caffeine
Caffeine can cause insomnia for several reasons. Caffeine is a stimulant and obviously this effect alone will keep one awake. Caffeine also stimulates the release of adrenaline in the body, and adrenaline will definitely keep you awake. Caffeine is also a diuretic (causes water loss through urination). Therefore, even if you are lucky enough to fall asleep, you will be awakened by the urge to urinate. Avoiding caffeine containing products is another strategy to help combat insomnia. Caffeine is contained in teas, coffees, chocolate and other products.
Non-dietary strategies
Non-dietary strategies include avoiding daytime naps. Although they are beneficial for certain people, they may not be for you. Some individuals do not meed them, depending on their lifestyle. By taking afternoon naps when they are not needed, causes insomnia during the evening.
Stress is another cause of insomnia. Stressful or unpleasant thoughts can arise in the evening while we are most vulnerable. Meditating, watching television, reading, or doing anything that occupies the thought process will help to suppress those thoughts and thus help to sleep.
For married couples only !! :o)
Sex is another excellent way to combat insomnia. Sex obviously expends energy and therefore, can help you to burn extra energy you may have in the evening. Sex also reduces levels of stress. The orgasm also causes the liberation of opiate-like hormones which causse euphoria and relaxation.