Transform Your Health by Treating Your Insomnia with Healthy Superfoods

Cure Your Insomnia Naturally

Transform Your Health

Did you know that you can transform your health by treating your insomnia with healthy superfoods.? A study conducted at the University of Pennsylvania Medical School and published in the Journal of Sleep Research in 2014 has identified nutrients that improve insomnia.

Study Details

Researchers at the University of Pennsylvania School of Medicine conducted a study using data available from the 2007-2008 National Health and Nutrition Examination Survey. The survey assessed four sleep problems: difficulty falling asleep, difficulty staying asleep, non-restorative sleep and daytime sleepiness. The researchers identified specific nutrient deficiencies associated with each sleep problem.

Nutrient deficiencies  associated with difficulty falling asleep included alpha-carotene, selenium, dodecanoic acid, calcium and hexadecanoic acid.

Nutrient deficiencies associated with difficulty staying asleep included salt, butanoic acid, carbohydrates, dodecanoic acid, Vitamin D, lycopene, hexanoic acid and moisture.

Nutrient deficiencies associated with non-restorative sleep included butanoic acid, calcium, vitamin C, water, moisture and cholesterol.

Nutrient deficiencies associated with daytime sleepiness included moisture, theobromine, potassium and water.

This study is one of the first to identify nutrient deficiencies that can affect our sleep. Perhaps you can cure your insomnia with diet. Whether you have difficulty falling asleep, staying asleep or suffer from non-restorative sleep or sleepiness during the day, there are now dietary changes you can make to improve your sleep and transform your health.

How Can You Treat Your Insomnia Naturally?

Let’s go through each type of insomnia and identify foods that can improve your sleep.

Difficulty falling asleep is probably the most common form of insomnia.

  1. The study identified alpha-carotene as the first nutrient deficiency in this category.  Alpha-carotene is a type of fat-soluble carotenoid. The body converts it to Vitamin A. It can be found in highly colored spices like chilli powder, paprika and cayenne. It is also found in carrots, kale, romaine lettuce and sweet potatoes.
  2. Selenium can be found in Brazil nuts , yellowfin tuna, halibut, sardines,  grass-fed beef. turkey,  beef liver, and chicken.
  3. Dodecanoic acid or lauric acid can be found in coconuts and in milk.
  4. Calcium can be found in raw milk, kale, sardines, yogurt, broccoli, watercress, cheese and bok choy.

Difficulty staying asleep

  1. Salt can be found in many foods.
  2. Butanoic acid can be found in milk (specifically goat, sheep and buffalo milk), butter and parmesan cheese.
  3. Carbohydrates are found in milk, yogurt, and ice cream, fruit. and grains like bread, rice and beans.
  4. Vitamin D is found in exposure to sunlight, in foods fortified with Vitamin D, fatty fish, beef liver, cheese and egg yokes.
  5. Lycopene can be found in sun dried tomatoes, watermelon, tomatoes, papaya, grapefruit.
  6. Moisture can be increased by drinking an adequate amount of liquids.
  7. Hexanoic acid can be found in coconut oil, full fat cow’s milk and peanut butter.

Non-restorative sleep 

  1. Butanoic acid acid or lauric acid can be found in coconuts and in milk.
  2. Calcium can be found in raw milk, kale, sardines, yogurt, broccoli, watercress, cheese and bok choy.
  3. Vitamin C can be found in oranges, red peppers, kale, brussels sprouts, broccoli and strawberries.
  4. Water:   Filtered water is always best.
  5. Moisture can be increased by drinking an adequate amount of liquids.
  6. Cholesterol  can be found in butter, ghee, lard, fatty meat, full fat cheese, coconut oils and palm oils.

Daytime Sleepiness

  1. Moisture can be added to your diet by drinking an adequate amount of liquids.
  2. Theobromine can be found in cocoa powder and dark chocolate.
  3. Potassium can be found in beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas.
  4. Water: Your body needs 6-8 glasses of filtered water each day. Dehydration alone can cause insomnia.

The one nutrient that did not make this list is magnesium. Most experts believe magnesium is also important to a good night’s sleep. Magnesium can be found in spinach, chard, pumpkin seeds, yogurt and kefir. Experts believe that magnesium is a very common deficiency among many people. I take a magnesium supplement at bedtime every night. It helps me sleep and reduces nighttime leg cramps.

The foods listed above give you lots of choices to use to improve any type of sleep problem you may have. You can simply choose the foods in each category that you enjoy and include them in your diet.

Twelve Foods That Help You Transform Your Health by Achieving More Restful Sleep

Carrots top most lists. They provide you with alpha-carotene that helps you fall asleep. I can attest to this. I struggle with insomnia because I have Hashimotos. About 6 months ago I read that people who have insomnia are often deficient in alpha-carotene. I keep raw carrots in my refrigerator and eat them every day. If I forget to eat them, I have more difficulty falling asleep. I am certain carrots improve my sleep.

Montmorency Tart Cherry Juice has been found to increase melatonin levels in humans. NIH believes more study is needed to confirm this.

Greek Yogurt is a good source of calcium, Vitamin B12, protein, Vitamin D and carbohydrates.

Almond Butter is a great source of magnesium.

Raw Walnuts can produce increased melatonin in the body. 

Lean Protein like fish, turkey and chicken are rich in Vitamin D and selenium.

Warm Milk : The old wives tale that warm milk helps you sleep is true. It provides you with butanoic acid, carbohydrates and calcium.

Extra Virgin Coconut Oil provides you with lauric acid which provides more restful sleep.

Kale is very popular today for good reason. It provides you with potassium, calcium, magnesium and Vitamin C.

Tomatoes provide you with lycopene which helps you stay asleep. Italian tomato sauce is often called “comfort food” for this reason.

Cocoa Powder and Dark Chocolate provide you with theobromine that boosts energy when you get sleepy during the day.

Mushrooms provide Vitamin D, selenium and potassium.

Poor sleep hygiene can eventually ruin your health. It is a serious  health problem that can exacerbate your RA. If you do not get 7-8 hours of sleep each night, you need to identify the problem and work hard to get enough sleep.  I know RA pain can interrupt your sleep so exercise and work with your doctor to solve your disease pain.  You can  then use the food lists above to choose the foods you want to include in your diet to improve your sleep. This is a simple, natural way to treat your insomnia. A regular restorative night’s sleep can literally transform your health.

Don’t forget that organic foods contain the most nutrition. Use your EWG shopping lists to guide your food choices.

Before I leave you I want to link you to some breathing exercises that Dr. Weil has developed . He has a 4-7-8 exercise that really helps me when I wake up in the middle of the night and cannot get back to sleep. I found this when doing research for this post. It works for me. Try it.

To Your Good Health and Happiness,

Saundra

References

https://www.sciencedaily.com/releases/2016/06/160610173612.htm

https://www.ncbi.nlm.nih.gov/pubmed/20438325/

https://www.pennmedicine.org/news/news-releases/2016/june/weight-and-diet-may-help-predi

http://www.huffingtonpost.com/rosie-osmun/superfoods-sleep_b_7851760.html

https://sleepfoundation.org/

http://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875

https://nccih.nih.gov/health/chamomile/ataglance.htm

https://www.ncbi.nlm.nih.gov/pubmed/23992533

https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/

 

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