I used to be an insomniac so I understand when people say, “I just can’t sleep!” If you want your sleep you need to be dedicated and have to be willing to train yourself. Diet and exercise have really played a big factor in my life. Insomnia is usually linked to depression, anxiety, and stress. Exercising helps clear the mind of stress and eating a healthy diet with omega 3’s & whole grains will really help! Just keep in mind: a healthy brain, healthy mind will bless you with an overall healthy body. Foods play a big rule in how we sleep. Here are some suggestions that will promote better sleep:
Banana with peanut butter! Bananas contain tryptophan an essential amino acid that promotes sleep! The peanut butter is healthy fat which will help satisfy your midnight hunger. Other foods that have tryptophan are poultry, oats, and honey. Another good snack is Greek yogurt and cereal. Carbs complement dairy foods (which also contain tryptophan) helping your slumber come more naturally. Other hidden sleep aids: grapes and popcorn.
Foods to avoid:
-Foods that are high in saturated fats such as potato chips, cheeseburgers, and any other processed food. It will wreak havoc in your sleep cycles and you will experience bizarre dreams!
–Alcohol does NOT promote a healthy sleep. It may help you fall asleep faster but you may experience a restless sleep, nightmares, and headaches. If you must have a glass of wine before bed by dilute the alcohol with water to decrease the negative affects.
–Caffeine for obvious reasons and friends, coffee isn’t the only corporate either! It hides in chocolate and over the counter medications such as pain killers and cough medicine! Who would’ve knew?
–Protein-rich foods is also a poor snack to eat before bed because it’s harder for the body to digest and contains amino acid tyrosine which promotes brain activity. Brain activity = racing thoughts and lack of slumber!
–WATER AND JUICE! Do I really need to explain why?
–Nicotine is a stimulant and has the same effects as caffeine. No judgment here but if you want a healthy sleep please avoid a “relaxing” smoke before bed.
Isn’t it amazing how there’s more ways to promote bad sleep opposed to good sleep? But if these changes don’t improve your sleep you may suffer from a chronic sleep disorder and should see a physician. Because sleep deprivation can lead to serious things like: blurred vision, weight gain, weakened immune system, and increase a higher risk for heart disease. Not to mention it will age you! Trust me once you start sleeping things become less stressful and us college kids don’t need more stress…