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Many Americans struggle with insomnia, which is a sleep disorder where a person finds it challenging to fall, or stay, asleep. Long-term insomnia leads to daytime grogginess and affects daily work performance. Insomniacs are at high risk for danger especially those who handle machinery or operate vehicles. Lifestyle changes such as adopting better eating habits greatly benefit insomnia. These foods help stimulate various hormones or chemicals to produce mind-body relaxation.
Insomniacs suffer from irregular secretion of melatonin. Grab a handful of walnuts, as these nuts are a healthy source of melatonin and antioxidants. Cashews, almonds and other raw nuts are also beneficial as they are loaded with Selenium, zinc, Vitamin E and magnesium.
Load Up on Magnesium
A diet that does not include enough magnesium leads to nervousness, which adversely affects restful sleep. Cashews, almonds, bananas and pumpkin seeds are natural and healthy and are the ideal source of magnesium before converting to Gatorades or supplements. Magnesium is a natural muscle relaxer, which knocks out insomniacs.
Get Tart with Cherries
During cherry season, grab fresh cherries from the market. When cherries are not in season, stick to an organic, non-sugared cherry juice or frozen cherries to make a smoothie. Cherries also contain melatonin, which are best eaten an hour or so before bed.
Increase Vitamin B Intake
B-complex vitamins are beneficial for restless bodies. When we are in a high-chronic stress response our bodies excrete vitamins and the B’s are quickly depleted. Brewer’s Yeast is a natural, high-source Vitamin B food, which can be sprinkled over salads, pastas, or veggies.
Monitor Caffeine and Alcohol Intake
Chart the amount of stimulants and alcohol consumed on a daily basis. Although wine or beer will relax the body the first few times, long-term it does the opposite effect. Many insomniacs become addicted to caffeine. Whether the caffeine comes from a soda or a latte, anything more than eight to 12 ounces can give you day and night long jitters.
Natural sedatives are available in pill, liquid or tea form. Valerian root, Kava Kava, chamomile and passionflower are popular to reduce nervousness, mental worry and muscle tightness. These natural sedatives are beneficial to consume one hour before bed. Best part of these herbs is that they are side effect free.