Insomnia is the inability to fall asleep or stay asleep. With insomnia, you usually awaken feeling unrefreshed, which takes a toll on your ability to function during the day. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.
Many adults experience insomnia at some point, but some people have long-term (chronic) insomnia. Insomnia may be the primary problem, or it may be secondary due to other causes, such as a disease or medication.
Causes of insomnia include: stress and anxiety, overuse of stimulants, sugar, indigestion, pain, alcohol, lack of physical activity, restless leg syndrome, hormonal changes, sleep apnea, or other medical conditions.
You don’t have to live with insomnia, it’s possible to cure insomnia without drugs by living a healthy lifestyle changes.
Top Foods for Insomnia
Foods high in tryptophan – This amino acid stimulates the production of serotonin, which helps with relaxation. Include turkey, chicken or tuna for dinner.
Complex carbohydrates – Carbohydrates also help with the production of serotonin, so try to include butternut squash or sweet potatoes into your dinner.
Raw Milk – Although dairy can be problematic for some, a glass of raw milk before bed does help with sleep. A2 dairy is recommended from goat’s, sheep, or A2 cows.
Foods high in magnesium – Magnesium is known as the “relaxation” mineral. Include green leafy vegetables, sesame and sunflower seeds, and oats into your diet.
B-vitamins – Organic meat, brewer’s yeast, liver and green leafy vegetables are high in B-vitamins. Consume foods high in vitamin B12 as your best sources.
Foods to Avoid
Caffeine – Don’t consume caffeine after noon or at all if you are having difficulty sleeping.
Alcohol – Stop drinking alcohol at least 2 hours before bed and drink in moderation.
Any potential food allergens – Food allergies can cause insomnia.
Sugar – Variations in blood sugar can cause insomnia.
High fat foods – Fat slows down digestion and may lead to indigestion at night. Limit fried foods before bedtime.
Top 5 Insomnia Natural Remedies
#1 Melatonin (1-3 mg half hour before bed)
Helps promote sleep, best used for a short period of time.
#2 Passionflower (500 mg before bed)
Helps relax the nervous system and doesn’t cause drowsiness.
#3 Valerian (600 mg before bed)
Is effective for insomnia, but may be a stimulant for some.
#4 Calcium and magnesium (500 mg calcium/250 mg magnesium)
These minerals work together for relaxation.
#5 Vitamin B12 (1500 mcg daily)
Vitamin B12 supports cellular function and a deficiency can cause insomnia.
Before bad read a relaxing book or spend time journaling to get everything off of your mind. Also, sleep in a cold dark room.
Essential Oils For Insomnia
Diffuse lavender and chamomile essential oils before bed and during sleep to reduce stress and improve sleep quality.