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Still fishing for an answer to your insomnia? Try this food
As someone who’s dealt with insomnia on and off for over 10 years, I know how frustrating it is…
All those nights spent lying in bed wide awake even though you’re physically and mentally exhausted. (How is that even possible?)
The constant calculations in your head about how much sleep you could still hypothetically get if you fell asleep right now (although, you never do).
The loads of supplements, meditations and sleep paraphernalia you’ve purchased are collecting dust because… Nothing. Ever. Works.
And the long days spent foggy and unfocused because you didn’t get ANY sleep the night before. Like not even an hour.
What should you do when you’re so desperate you’d trade anything (your car, your left arm, your firstborn, your beloved cockapoo) for one decent night’s sleep?
Well, the bad news is, there’s no silver bullet solution to insomnia. You need to dig deep to figure out why you’re not sleeping, and that usually means taking a long hard look at your lifestyle. You need to look at your exercise habits, screen time, stress levels and, of course, your diet.
It’s not always easy to see the connection between what you’re eating and how you’re sleeping. But loads of research shows that what you put down the hatch daily could be setting you up for sleep success… or failure. Case in point?
A new study shows that eating one food regularly could have you sleeping as soundly as your partner does every night (you know, the person you feel like pinching as they rest peacefully for eight hours every night when you’re struggling to get even a wink).
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Fish fights sleep problems and boosts brain function
A new study from researchers at the University of Pennsylvania found that the secret to a sound night’s sleep may be a big plate of salmon for dinner.
Their study included 541 Chinese schoolchildren who were nine to eleven years old. Researchers tracked their sleep and how frequently they ate fish. And children who ate fish most frequently had fewer sleep problems. Why?
Those oh-so-amazing omega-3s, baby!
Fish contain the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help your body produce melatonin and prostaglandins. You’ve probably heard of the sleep hormone melatonin before, but prostaglandins are another substance that regulates your sleep/wake cycle.
Children in the study who ate a lot of fish also scored higher on IQ tests, and researchers believe that’s because they were snoozing more soundly. So, how about it?
Add more fish to your diet now for a better night’s sleep and a better functioning brain.
A few more foods that make you sleepy
Clearly, a fish dinner is a no brainer if you struggle with insomnia. But what other foods can support your nightly journey to slumberland?
Easy Health Options contributor Dr. Isaac Eliaz recommends high sleep-index foods that naturally promote relaxation. Foods with yawn-inducing tryptophan are a perfect choice, like:
- Turkey
- Lentils
- Hummus
- Kelp
- Bananas
Foods that encourage the production of melatonin, like cherries, are also a great choice. You might want to try calcium-rich foods that encourage the brain to use tryptophan to make melatonin too. Combine those with something carbohydrate-heavy, because carbs promote better sleep. Some food combos Dr. Eliaz recommends (at least four hours) before bed are:
- Whole grain cereals and milk
- Peanut butter sandwiches
- Cheese and crackers
And remember… good sleep isn’t just about what you’re eating. It’s about what you’re not eating. If you struggle with sleep, avoid caffeine, alcohol, and anything that causes indigestion or makes you go to the bathroom frequently. Because as anyone with insomnia knows, it’s hard enough to get a good night’s sleep when you’re not dealing with a burning GI tract or a full bladder.
Sources:
By Jenny Smiechowski
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