You may want to eliminate, reduce, or substitute the amount of sugars, fats, and preservatives from your daily intake of food. This may benefit your ability to fall asleep at night as well as improve your general health.
Eat a well balanced diet by following the recommended daily food allowance.
Make sure you are meeting the daily requirements for fresh fruits and vegetables. Eat complex carbohydrates and choose protein that is low in fat. You can also choose healthy meat substitutes, such at tofu and vegetarian burgers.
Become aware of any food allergies that you have and try to avoid them. If your body is allergic to certain foods it may affect the way you think and feel.
This could be a contributing factor to your sleep problem. Some common food allergies that are known to contribute to insomnia are corn, dairy products, wheat, and chocolate.
Try to schedule your last evening meal at least four hours before bed. Eat a healthy, well balanced meal. Try not to overeat as this may cause you to become tired after your meal.
You want to avoid feeling tired or napping in the early evening hours as this will greatly hinder your ability to fall asleep at bedtime. As well, try to eat enough so that you are not hungry later and find yourself reaching for foods that are high in fat or sugars.
If you find that you are hungry before bed you may find that a small snack an hour or two before bedtime will help. Avoid foods that are high in protein, fats, and sugars.
You should also avoid foods that are too heavy or spicy. Try a bit of cereal and milk or one serving of low-fat yogurt. The key idea is to provide your body with a bit of nourishment to avoid hunger pangs and not overindulge in an evening snack.
The goal is to reduce your hunger and allow your body to rest and relax.
Make sure that you drink enough water during the day. Studies show that your daily recommended water intake should be around 8 glasses, or 2 liters.
If your body is well hydrated it won't signal you to wake up during the night. Try to avoid drinking water or other liquids one hour before bed if the need to urinate wakes you up during the night.
The healthier you eat the more balanced you will feel both physically and emotionally.
The target here is to get you to sleep regularly and deeply without waking during the night.
