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Natural Cures for Insomnia : Be Careful What You Consume

by Michael Crichton / Jul 20, 2016 / category : insomnia / 5690 views
Natural Cures for Insomnia : Be Careful What You Consume

While it might seem easier to fix the external things that surround you, another lifestyle change that could be required is paying more attention to what goes inside you.

Establishing a routine of the times at which meals are consumed is one factor. However, what you actually consume during these meals is also important in making sure that you get the sleep you need. It may be a little hard to follow these rules religiously, but restful sleep is definitely more important than a few indulgences.

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Most people look forward to a caffeine boost in the morning. Caffeine appears necessary in the morning because it is known to be a stimulant that increases your heart rate, thus leading to an awakening of body and mind. Having caffeine nearer to your bedtime means that, even though your body is tired, it becomes confused between the sleep it needs and the stimulating feeling that caffeine can bring.

Coffee may be your favorite beverage, but if you are serous about relieving your insomnia, you should stay away from heavy food and caffeine-laden beverages such as coffee, soda drinks (which also contain very high amounts of sugar that can produce similar affects to caffeine), chocolate bars or drinks and non-herbal teas.

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Yes, even that night time cup of tea contains caffeine. In fact, it contains even more caffeine than coffee does. The only difference is that the effects of coffee appear to kick in faster.

Even if you feel that you must have these beverages through the day, make it a point not to consume any for at least 2 to 3 hours before bedtime. If at all possible, it is best to try to eliminate them from your evening diet completely.

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There’s a common belief that alcohol can help you in getting to sleep a little faster.

Well, a shot of whisky or bourbon can result in getting you drowsy and you will drift off a lot faster. However, your key aim here is to try and sleep well for the whole night, and in an alcohol induced sleep you will not do this.

It will make you a light sleeper, and you will find yourself waking up to small sounds and movements. Not only will this make you more tired, but you will now have a hangover to deal with.

While we all know smoking is bad for your health in general, it is even worse when you smoke a cigarette just before you sleep.

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As the nicotine in your body decreases during the early period of sleep, your body will wake craving more nicotine. As a result, in a similar way to how alcohol affects you, you will not be able to sleep through the night. While quitting smoking is best for your overall health, if you really do need a cigarette, make sure that it is completely eliminated from your evening routine. Where possible, make your sleeping room smoke free.

When it comes to your diet in general, there is nothing better than a well balanced meal that will also benefit your overall health, but meals have to be of the right size at the right time too. As mentioned earlier, the best of getting the balance right is with a heavier breakfast, a medium sized lunch and a light dinner.

Heavy dinners and even spicy meals will stress and disrupt your digestive system and a heavy stomach will not let sleep come easy.

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There are various special insomnia diet plans you can follow (search Google for ‘insomnia diets’ for more) or if you are already on a particular diet plan, see how you can work the elements of your current plan towards improving your sleep patterns. Fresh fruits, vegetables and LOTS of water (at least 8 glasses a day) are a must to include in your diet plan. Water alongside fresh fruits and vegetable is also a splendid assistant in flushing out the toxins from your body and supporting your kidneys.

You can also opt for complex carbohydrates and proteins which are low in fat. Because our bodies are all different, you need to select a diet plan that works for you. Even if you are attempting to lose weight, don’t starve yourself and go without carbohydrates or proteins as this is going to tire you out in addition to exacerbating your sleeping problem.

You must limit your last meal to being at least 4 hours before bedtime. However, if you feel the need for night cap, stay away from high protein meals and food or beverages that contain high sugar and fat. Opt for cereal or yogurt that will fill your stomach without giving you a heavy feeling when sleeping. Although water is generally great for you, don’t drink too much within an hour of your bedtime or you’ll find yourself waking up to go to the bathroom all night.

The same applies during the day when you need to snack between meals. Opt for healthy snacks in the form of fresh fruits, fresh juices or even cereal bars. This is plenty to nourish you and keep you going, without stressing out your digestive system with unnecessary fats and oils.




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