Ask the Professional: Nutritionist. Insomnia – Eating right for better sleep quality

Posted by | May 17, 2010 | Blog | No Comments

A simple and clean diet, exercise and a balanced lifestyle will help calming and focusing the mind, and improve the quality of your rest.

Evening meals that are large and spicy, or rich in refined sugars and bad fats may keep you up at night. So does caffeine and caffeine containing foods and beverages, and alcohol. Insomnia could also be the side effect of medication, and in this case talk to your physician and /or the pharmacist.

Here are foods that help promote rest and relaxation:
• Dairy products: cottage cheese, cheese, milk (organic cow or goat milk – drink warm before bed)
• Seafood
• Turkey / Poultry
• Whole grains such as brown rice, whole wheat, and oats
• Beans
• Hummus
• Lentils
• Hazelnuts
• Eggs
• Sesame seeds, sunflower seeds, chia seeds
• Greens – rich in Magnesium

People who eat a carbohydrate-based diet of quality whole foods are calmer and able to sleep soundly. Research has demonstrated that a high-carbohydrate diet maximizes the presence of L-tryptophan in the brain.

Supplements to use as sleep aid:
- Ultimate Sleep, Brad King, http://www.pno.ca/pdf/106.pdf

- Deep Sleep, A. Vogel, http://www.avogel.ca/en/shop/natural_remedies/deep-sleep.php

- Herbal teas: chamomile, catnip, or valerian will help. Regular use is recommended until the diet is improved.

Flora Zorn, R.H.N.
Registered Holistic Nutritionist