Can't Sleep? Try Changing the Way You Eat

You may be quite experienced with the uncomfortable sensation of not being able to sleep. The endless nights of tossing and turning can leave you exhausted for weeks on end. If you can't sleep, you might want to try changing the way you eat. How you eat before you go to bed at night can alter the level of certain critical proteins related to sleep regulation including serotonin and melatonin.

Here are some simple steps you can take to help bring on some much needed rest if you can't sleep at night:

1. Avoid Caffeine in All Forms Prior to Bedtime

   Different people have different rates at which they metabolize caffeine. If you happen to be a slow metabolizer of caffeine, you may have caffeine in your system even after consuming a cup of coffee in the late afternoon. As a general rule, try to avoid caffeine after 2:00 P.M. Keep in mind that caffeine is found not only in coffee, but also in most forms of tea, soft drinks, chocolate, as well as certain medications. Some people are quite sensitive to even small amounts of caffeine.

2. Eat a Protein Snack Within Several Hours of Bedtime

   Certain protein snacks are high in the amino acid tryptophan which is a precursor to the sleep inducing hormone, serotonin. Foods that are rich in tryptophan include turkey, tuna fish, eggs, cheese, and beans. Try eating a turkey sandwich on whole grain bread along with a glass of warm milk before bedtime when you can't sleep to harness the magical sleep inducing effects of tryptophan.

3. Avoid High Carbohydrate Late Night Snacks

   A high carbohydrate night snack has the potential of raising your blood sugar level which can be detrimental if you can't sleep at night. A snack rich in carbohydrates can also raise your blood sugar and then allow blood sugar levels to plummet which can awaken you from a sound sleep. This is actually somewhat controversial since a large carbohydrate load may also help to make tryptophan, the precursor to serotonin, more available to the brain. To get the benefits of increasing the availability of tryptophan without the negative blood sugar effects, try eating a carbohydrate snack along with a protein source that's rich in tryptophan before you go to bed at night.

4. Have a Glass of Warm Milk at Bedtime

   This old fashioned remedy for insomnia really does work. Why? Milk is a rich source of the sleep inducing amino acid called tryptophan. Next time you can't sleep, try warming up a glass of milk and enjoy it with some soft, new age music playing in the background. Just make sure you don't select chocolate milk due to the caffeine effect.

5. Limit Fluids Around Bedtime

   With the exception of your warm glass of milk, it may work for you to limit your fluid intake around bedtime. If you consume a lot of fluids before sleeping, you'll almost certainly be awakened by the urge to head for the bathroom. Empty your bladder before you go to bed and make sure you limit your fluid consumption prior to bedtime.

When you can't sleep, give some of these sleep inducing foods a try and you'll be in dreamland before you know it.