Although it's common to have the occasional sleepless night. Insomnia is the lack of sleep on a regular basis.
Before starting any natural remedies, consult your doctor.
Chronic insomnia can itself be a symptom of another condition.
Such as depression, heart disease, sleep apnea, lung disease.
Hot flashes or diabetes.
So it's important to see a doctor if you are having trouble sleeping.
Cut out caffeine
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness.
In addition to coffee, tea, and soft drinks.
Look for hidden sources of caffeine such as chocolate, cough and cold medicine.
And other over-the-counter medicine.
Although sugar can give a burst of energy.
It is short-lived and can cause uneven blood sugar levels.
This can disrupt sleep in the middle of the night as blood sugar levels fall.
Eat foods that help you sleep
Tryptophan is an amino acid that is a precursor to serotonin.
Which is then converted to melatonin.
Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep.
Just be sure to stay away from sweets.
Eat magnesium-rich foods
Magnesium is a natural sedative.
Deficiency of magnesium can result in difficulty sleeping. Constipation, muscle tremors or cramps, anxiety, irritability, and pain.
It's also been use for people with restless leg syndrome.
Foods rich in magnesium are legumes and seeds, dark leafy green vegetables.
Wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, whole grains and, bananas.
with a Banana-Mango Parfait
Eating the right combination of foods in the evening is one of the keys to ensuring a restful night.
And this recipe is sooooo much more exotic than a plain ole glass of warm milk.
Banana, mango, and fat-free ricotta cheese.
Provide the perfect combo of tryptophan and carbohydrates.
Prep Time: 5 minutes
1 med. ripe mango, peeled and cubed.
2 Tbs. sugar.
1 c. fat-free ricotta cheese.
1 lg. banana, thinly sliced.
1 1/2 Tbs. mint leaves.
1. Purée mango and sugar in food processor or blender until smooth.
2. Spoon 2 Tbs. of ricotta cheese into 3 parfait glasses.
Top with banana slices, a few spoonfuls of mango sauce, and 1/2 tsp. of mint.
Top with riccotta cheese, banana slices, mango sauce and mint.
Repeat one more time.
Makes 3 (1/2 c. each) banana-mango servings
8 g. Protein,
37 g. Carbohydrates,
0 g. Fat,
0 g. Saturated Fat,
13 mg. Cholesterol,
2 g. Fiber,
89 mg. Sodium.
This amino acid, found in many protein-rich foods.
Is necessary for your brain to make serotonin.
The neurotransmitter best known for creating feelings of calm and making you sleepy.
Combining tryptophan-rich foods with ample carbohydrates. Ensures that the amino acid makes its way to the brain.Tweet
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