Insomnia Diet

DEFINITION

The aim of the diet for Insomnia is to arrange the meal pattern to minimise intake of stimulating foods or beverages prior to sleeping.

DESCRIPTION

-Avoid eating a large meal in the evening.
-Avoid drinking coffee, tea, chocolate and cola drinks after 4pm. These drinks contain caffeine, which is a stimulant to the nervous system. Sugary foods and drinks also have a stimulating effect on some people that may prevent sleep.
-Alcohol can also have a disruptive effect on sleep patterns. It is advisable to limit your alcohol intake and avoid drinking alcoholic drinks before sleeping.
-Sleep is controlled by a number of bodily processes involving hormones and nerve transmission. In order for these processes to function properly, certain levels of nutrients from the diet are required. It is important to eat plenty of fresh fruits and vegetables, adequate protein, fibre and fluids.

SAMPLE MEAL PLAN

The following meal plan has been recommended for this condition:

BREAKFAST

1. 1/2 to 1 cup rolled oats porridge or bran flakes with milk and sugar.
2. 1 to 2 slices wholemeal toast with a little butter or olive oil margarine.
3. 1 to 2 eggs, boiled or scrambled OR small tin of baked beans or sardines.
4. Small glass orange juice or half melon.
Herbal tea or coffee substitute.

MORNING TEA

One piece fruit
Herbal tea

LUNCH

1. 100-150g lean red meat or chicken with mild herbs and flavourings OR 200g grilled or baked fish with lemon juice OR 1 slice cheese plus 1-2 slices lean ham plus 1 boiled egg for a salad.
2. 1-2 medium steamed potatoes or 2/3 to 1 cup steamed rice or pasta OR 1-2 bread rolls with a salad plate.
3. Plenty of steamed vegetables or salad.
4. Fresh or canned fruit with custard or ice cream.
Herbal tea or coffee substitute.

AFTERNOON TEA

1. One piece fruit
Herbal tea.

DINNER

1. Small serve lean meat or chicken (30-60g) or salmon, tuna or fresh fish or half cup soybeans OR other legumes with mild herbs for flavour.
2. 1 cup or more of steamed rice or pasta or 1-2 medium potatoes, steamed or baked OR 2-4 slices wholemeal bread with a little olive margarine.
3. Plenty of steamed vegetables or salad with oil and lemon juice dressing.
4. 1 cup fresh fruit salad or canned fruit with low fat yoghurt or custard if desired.
Herbal tea.

SUPPER

1. Glass of warm low fat milk.

REMEMBER

1. Eat your main meal in the middle of the day as often as possible or spread food over the day with a small meal of mostly carbohydrate foods at night.
2. Avoid rich and spicy foods.
3. Avoid caffeine drinks and chocolate, especially late in the day.
4. Drink alcohol in moderation.
5. Include warm milk at supper to improve brain uptake of substances which help you fall asleep.