Insomnia is a common disorder that people around the country deal with every day. Research shows that 30-35% of people have had brief symptoms, 15-20% have had short-term symptoms, and 10% have a chronic insomnia disorder. These 3 tiers of diagnosis vary for a number of reasons, food being a major trigger!
Did you know that insomnia could be affected by what you are consuming? That’s right! The foods and drinks you choose to consume could be the primary reason you can’t fall asleep or stay asleep at night. Here are 7 tips that could help keep your insomnia at bay.
- Cut Out Caffeine
Your caffeine intake could be a major factor in your sleep cycle…or lack of. Caffeine stays in the bloodstream after 6 hours of consumption and the chemicals in our brain that tells our bodies to go into sleep mode is therefore blocked.
- Don’t Drink Wine
Red wine can make you drowsy, but it can also completely disturb your entire sleep cycle. Drinking wine (or any alcohol) before bed will force you to wake up feeling less rested and energized. Cut out alcohol at least 5 hours before you want to fall asleep.
- Avoid Heavy, Spicy or Fatty Foods
If you enjoy fatty foods you may need to save it for the middle of the day. Heavy foods cause trouble with your digestion and digestion issues can keep you up at night.
- Breakfast vs Dinner
Speaking of digestion…Large quantities of food can slow your digestion down, which can also keep you up at night. Eating too much before bed is a big no-no.
- Snack Wisely
With #4 in mind, your stomach also shouldn’t necessarily be empty before bed. You have to be smart about the food you consume before bed, stay away from any heavy foods, and instead snack small. Bananas, turkey, berries are all good sources of melatonin and will allow you to get in the right mindset for a good night’s rest.
- Cut Back on Your Sugar Intake
Too much sugar in your diet can lead to high blood sugar levels. Sugar increases the energy in your body, which can make it much harder to fall asleep and stay asleep. When you limit your sugar intake, it could allow you to salvage your energy and make for better sleeping habits.
- Stay Hydrated!
Lack of water intake can cause you have a dry mouth and nasal passages. This increases how much you snore, which in turn, can prevent you from a deeper sleep.
If you are living with insomnia and are looking for new treatment options, consider a clinical trial with us today. Fill out the form below and a study representative will be in touch with you shortly!
Sources:
https://www.nbcnews.com/better/health/how-what-you-eat-affects-how-you-sleep-ncna805256
http://www.sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats
