A good example is that wheat can cause gastric pain and bloating – no doubt two side effects that will keep you awake (and in pain) during the night. If you suspect that this may be one of your insomnia contributors, begin an elimination diet of the culprit. In the above example, cut out everything containing wheat. When all wheat is eliminated, if this is a contributing factor, your sleep will begin to improve almost immediately.In terms of beverages, everyone likely knows, you need to eliminate or drastically reduce your caffeine consumption. Even a few cups of coffee in the morning can affect your sleep at night. Caffeine has a long half-life so it should be drunk with caution early in the morning. Definitely don’t drink any caffeine-laced beverages close to bedtime, or you definitely will toss and turn all night. And it’s not just coffee and cola-type beverages that can cause your sleep disturbance, many over-the-counter medications, such as cold and cough preparations, contain caffeine and can also result in sleep-challenged nights.

Typical foods to avoid – particularly late at night are: · Tea· Coffee· Colas· Spicy foods· Alcohol· Chocolate· Drugs with caffeine· Refined carbohydrates – like cookies, pastries, donuts, sweet breads· Preservatives· Foods likely to cause gas/bloating, like: beans, cucumbers, fatty/spicy foods· Foods really high in protein, like beef, can inhibit sleep by blocking the synthesis of serotonin, which in turn makes us feel more alert.· MSG (monosodium glutamate, often found in oriental food.Food to eat – sleep enhancing foods: · Breads, bagels and whole wheat crackers, brown rice – high in complex carbohydrates. They increase the serotonin, a brain neurotransmitter that promotes sleep.

Mushrooms· Fruit – lemons, figs, dates, bananas, grapefruit· Legumes- Fish or poultry. Turkey is high in tryptophan, which promotes sleep.- Warm milk with honey is still one of the best remedies for insomnia. Milk contains tryptophan, which converts to serotonin, inducing sleep. The bottom line is this – if you want to fall asleep more easily, eat a small complex carbohydrate snack and avoid protein-rich foods an hour or so before bedtime. Avoid too many ingredients in a meal and too much food late at night. And one last comment, try sticking to a new or modified food and meal routine for at least 2 – 4 weeks to evaluate whether this improves your sleep habits.

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