Diet

What you eat during the day and evening can affect your sleeping patterns. If your diet consists of a high amount of processed foods you may want to try eating more wholesome products.

You may want to eliminate, reduce, or substitute the amount of sugars, fats, and preservatives from your daily intake of food. This may benefit your ability to fall asleep at night as well as improve your general health.

Eat a well balanced diet by following the recommended daily food

allowance.

Make sure you are meeting the daily requirements for fresh fruits and

vegetables. Eat complex carbohydrates and choose protein that is low in fat.

You can also choose healthy meat substitutes, such at tofu and

vegetarian burgers.

Become aware of any food allergies that you have and try to avoid them. If your body is allergic to certain foods it may affect the way you think and

feel.

This could be a contributing factor to your sleep problem. Some

common food allergies that are known to contribute to insomnia are corn, dairy

products, wheat, and chocolate.

Try to schedule your last evening meal at least four hours before bed.

Eat a healthy, well balanced meal. Try not to overeat as this may cause you to

become tired after your meal.

You want to avoid feeling tired or napping in the early evening hours as this will greatly hinder your ability to fall asleep at bedtime. As well, try to

eat enough so that you are not hungry later and find yourself reaching for foods

that are high in fat or sugars.

If you find that you are hungry before bed you may find that a small

snack an hour or two before bedtime will help. Avoid foods that are high in

protein, fats, and sugars.

You should also avoid foods that are too heavy or spicy. Try a bit of

cereal and milk or one serving of low-fat yogurt. The key idea is to provide

your body with a bit of nourishment to avoid hunger pangs and not overindulge in an evening snack.

The goal is to reduce your hunger and allow your body to rest and relax.

Make sure that you drink enough water during the day. Studies show

that your daily recommended water intake should be around 8 glasses, or 2

liters.

If your body is well hydrated it won't signal you to wake up during the

night. Try to avoid drinking water or other liquids one hour before bed if the

need to urinate wakes you up during the night.

The healthier you eat the more balanced you will feel both physically

and emotionally.

The target here is to get you to sleep regularly and deeply without

waking during the night.

Insomnia and sleep disorders

Insomnia and sleep disorders