Have you ever lain awake wondering why you cannot sleep?
Almost everyone will experience insomnia over a lifetime, but for some people, it can become chronic and that is a problem. Every human needs a good night sleep. Without it, you cannot perform the complex tasks of your everyday life. And you don’t feel well either – grumpy, tired, and underachieving.
What can Help beyond Prescription Drugs
- Get up if you wake in the night and are overthinking. And while it sounds counterintuitive, if you can get up, have a glass of water, wander around the house, read a chapter of a book, or listen to an audiobook this stops you getting stuck in your thoughts.
- Another way to stop overthinking is to write down what’s bothering you. By writing things down, they can feel more manageable. So keep a journal handy. You may even notice useful clues to things that regularly disturb your sleep and try to eliminate them.
- Don’t look at your phone – electronic devices can encourage stress when you need to be staying calm. However, if you do need some of the comforts offered by your phone, such as an alarm, buy a separate unit and if you use a digital white noise device, buy a separate unit which you associate with sleep. If you don’t want a plethora of devices, buy a Bluetooth speaker and keep your phone in another room.
- Have a bedtime routine and do not alter it.
- Create the right sleep environment for you. However, good basic ideas include:
- A cool, dark, quiet room
- No electronics
- Wash your sheet regularly
- Keep your room clean
Food and Sleep
Did you know that certain foods may help you sleep. A mixture of complex carbohydrates, magnesium and tryptophan may help you develop regular sleep patterns. Foods that are known to be high in tryptophan include chicken and turkey, eggs, cheese, fish, peanuts, pumpkin and sesame seeds and milk.
What is tryptophan?
It is an amino acid which is part of most proteins and is an essential part of human diets. And while it is known to help you sleep, it is also essential to produce niacin, needed for energy metabolism and DNA production. However, it is not recommended as a supplement except under strict medical supervision.
And What are Some Good Food Combos to Try at Bedtime?
1. Bananas and Almonds provide you with magnesium, carbs and tryptophan.
2. Crackers and Peanut Butter combine complex carbs and tryptophan.
3. Warm milk has a relaxing effect on the nervous system and is packed full of calcium, magnesium and tryptophan. Combine with a whole grain cereal.
4. A turkey sandwich using whole-wheat bread provides complex carbs as well as magnesium and the turkey provides plenty of tryptophan.
5. Various soothing varieties of herbal teas include chamomile, passionflower, valerian and mint teas. All these herbs have a soothing and sedating effect. A bit of honey will enhance the effect as it contains tryptophan.
