If you are reading this at four in the morning, you aren't alone -- approximately half of all adults experience insomnia at some point in their lives. However, if you follow the Eliminate Insomnia Diet, your sheep-counting days may come to an end. Here's why:
- The carbohydrates in food help our bodies produce serotonin -- a sleep-inducing hormone. This meal plan incorporates plenty of healthy carbohydrate-rich foods like fruit, pasta, potatoes, oatmeal and brown rice.
- Milk contains tryptophan, an amino acid that promotes sleep. This diet includes skim milk with meals and as a before-bed snack.
- Digesting a big dinner can prevent you from resting comfortably. With that in mind, this meal plan promotes eating more for breakfast and lunch and less in the evening.
Start eating the breakfasts, lunches, dinners and snacks that will help you get more rest!
BREAKFAST
Option one :
- plain oatmeal cooked with skim milk
- banana
Option two :
- whole-grain toast spread with peanut butter
- fresh orange
- skim milk
Option three :
- high-fiber breakfast cereal
- skim milk
- fresh peach
LUNCH
Option one :
- low-fat macaroni and cheese
- fresh raw vegetables
- 3 ounces broiled fish
- 1 cup blueberries
- 1 cup skim milk
Option two :
- 3 ounces lemon herb chicken
- 1 cup steamed broccoli
- 1/2 cup brown rice pilaf
- 1 cup strawberries
- 1 cup skim milk
Option three :
- 1 cup lentil soup
- 1 slice whole-wheat bread
- 2 cups tossed salad with low-fat dressing
- 1/2 cup mandarin oranges
- 1 cup skim milk
DINNER
(remember to eat this meal at least three hours before you plan to go to bed)
Option one :
- 2 ounces baked chicken
- 1/2 cup baked potato with low-fat sour cream
- 1/2 cup cooked spinach
- sparkling water with lemon
Option two :
- 2 ounces broiled fish
- 1/2 cup couscous
- 1/2 cup green beans
- 2 glasses of water
Option three :
- 1 cup spaghetti with turkey meatballs
- 1 cup tossed salad with low-fat dressing
- 2 glasses of water
SNACKS
(choose one of these relaxing treats to prepare you for sleep)
- 1 cup skim milk with 2 graham crackers
- banana smoothie made with 1 cup skim milk, one banana and vanilla flavoring
- vanilla yogurt and a rice cake
Healthy Dos and Don'ts
Here are a few eating tips to keep in mind when you're suffering from insomnia.
Do:
- Drink warm milk before bed
- Drink chamomile tea, if you'd prefer to skip your late-night snack
- Enjoy complex carbohydrates
- Eat like a king at breakfast and a pauper at dinner
Don't:
- Drink caffeine, including caffeinated coffee, tea and sodas, throughout the day, and especially during the evening
- Use alcohol as a sleep aid -- it actually causes restless sleep and should be avoided
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