Some Foods Can Promote Sleep
Polysomnographers would be derelict in their duties if they had nothing in their arsenal of advice to give the sleepy beyond the use of CPAP. Not every sleep-deprived person has sleep apnea after all.
Why is this important? Because they are in the sleep business, polysomnographers are sometimes asked questions about insomnia, which impacts a sizeable population.
Here is some advice from Sleep Holistic Online for using food and diet to curb insomnia.
Among foods that will promote sleep naturally are chlorophyll-rich foods like leafy, green vegetables (either steamed or boiled). Microalgae like chlorella and spirulina can be used as can oyster shell, available at health food stores as a nutritional supplement.
Whole grains: whole wheat, brown rice and oats have a calming and soothing effect on the nervous system and the mind and boost serotonin to promote better sleep.
Not to be overlooked are mushrooms of all types and fruits, especially mulberries and lemons. Jujube seeds are used to calm the spirit and support the heart while chia seeds have a sedative effect. Add to this dill and basil.
Warm milk laced with honey is one of the oldest and best remedies for insomnia. Milk contains tryptophan which induces sleep and prevents waking.
Surprisingly, lettuce ranks high in promoting sleep due to an opium-related ingredient that combines with traces of the anticramping agent hyoscyarnin to induce slumber. Holistic Online recommends lettuce be eaten regularly as part of the evening diet and augmented by items like legumes, peanuts, nutritional yeast, fish, or poultry and by foods containing vitamin B3.
Just as important, there are things to avoid in both food and non-food groups: coffee, tea, spicy foods, cola, chocolate, stimulant drugs, alcohol, refined carbohydrates, additives and preservatives, and canned foods that yield toxicity or heavy metals.
Also avoid sugar and foods high in sugar and refined carbohydrates because they raise blood-sugar levels and can cause bursts of energy that disturb sleep.
It goes without saying that foods on the no-no list would be those likely to cause gas, heartburn or indigestion. In this category are fatty and spicy foods, garlic-flavored foods, beans, cucumbers and peanuts.
Meat products that are high in protein can block the synthesis of serotonin, making the individual feel more alert. And monosodium glutamate often found in Chinese food can cause a stimulant reaction in some people.
Avoid cigarettes and tobacco products. They contain nicotine, a neurostimulant that can cause sleep problems.
Among the best pieces of advice: eat a high-carbohydrate snack and avoid high-protein foods in the hour or two before bedtime. Suggested foods good for promoting slumber are bananas, figs, dates, yogurt, milk, whole grain crackers and grapefruit.
Finally, because the digestive system slows at night, it is harder for the body to digest late meals so eat lighter in evening hours.
Certainly these are only among the numerous cures for insomnia, but a bit of dietary advice from a friendly neighborhood polysomnographer may help the sleepless turn less frequently in bed at night.