7 Best Foods to Eat to Prevent Insomnia

Do you ever have trouble falling asleep? Insomnia is one of the most frustrating things, as you probably know. A few years ago, I started to have insomnia for a period of a few months. I like to heal any health challenge I encounter in a natural way without drug, so I researched and experimented with ways to heal my insomnia naturally. Foods are a natural way to prevent and reduce insomnia. So incorporating some of the foods I share with you, is a great way to naturally reduce inflammation. I'm grateful to be able to share with you what I have found to be some of the best foods to eat to prevent insomnia. I am grateful because I know that through my sharing, you can learn from my experience, and be on your way to healing your insomnia too!

Before I get into the foods, I would like to share with you a little bit about what Insomnia is, so that you can gain a better understanding. Insomnia is sleeplessness or difficulty sleeping. It is both a sign and a symptom that accompanies sleep and other health disorders. It is often followed by functional impairment of daytime activities. People that have insomnia are not able to get restorative sleep. They have difficulty falling asleep and staying asleep. Insomnia can happen at any age, but is more common in elderly people.

People with insomnia experience poor sleep quality, which refers to the paradox that even though you have slept, you do not feel refreshed when you wake. Insomnia is a common symptom affecting millions of people that may be caused by many conditions, diseases, or circumstances. It may be caused by poor sleep habits, stress, depression, pain, unhealthy habits, anxiety, or a poor sleeping environment.

Insomnia can be caused by a wide range of factors. One of the most common causes is stress. Depression, grief, and other stressful emotions are also big causes. If you are distracted by negative thoughts during the day, it is very likely that you will have difficulty sleeping at night, because your brain will still be mulling over the events and stressors of the day. While the body is trying to rest, the mind reliving stressful past events, and going through a to-do list will give the body a big challenge in falling asleep.

Now I will share with you seven of the best foods to eat to prevent insomnia. If you would like to eat to prevent insomnia, then try incorporating some of these foods into your diet. If you already eat some of them, then include more of them in your diet.

Cherries
Eating cherries or drinking cherry juice can help regulate the body's sleep cycle. According to a study done by the U.S. National Library of Medicine National Institutes of Health, tart cherry juice reduced the severity of insomnia for older adults.

Grapes
Grapes are a fruit that contain melatonin. Melatonin has antioxidant qualities, and plays a big role in sleep-wake patterns. Investigators reported that the grape varieties which have high content of melatonin are: Sangiovesse, Nebbolo, Merlot, Cabernet Savignon, and Croatina.

Dairy Products
Dairy products also contain tryptophan the sleep-inducing amino acid. It is used by the brain to make neurotransmitters that induce sleep. It also spurs the production of melatonin and serotonin. Eat some type of dairy at dinner time and see how it helps with your sleep.

Bananas
Bananas contain tryptophan, which is a natural sleep aid and helps to induce relaxation. Also the nutrients in bananas are helpful for other health problems, that may be causing you trouble sleeping. Try to include one banana in your day each day and see how it affects your sleep. I eat a banana everyday, and it is one of my favorite foods to eat to prevent insomnia.

Tryptophan-Containing Foods
Foods that contain tryptophan, which is an amino acid, can cause a person to feel sleepy. Some foods with high levels of tryptophan are eggs, bananas, and turkey. According to the National Sleep Foundation, carbohydrates increase the availability of tryptophan in the brain. So eating a balanced snack of tryptophan and carbohydrates such as cheese and crackers before bed can increase the possibility of sleep. I started eating eggs only at dinner time and I noticed a big difference in my ability to fall asleep. I had been eating 2 eggs in the morning, but then I would feel tired during the day. So by eliminating eating eggs in the morning and only eating them at dinner, I am now able to fall asleep much more easily, and wake up refreshed.

Chamomile Tea
Chamomile Tea is known for being a relaxation inducing tea. It has been used for thousands of years as a natural treatment for many health problems including sleep disorders, digestive problems, and anxiety. Try drinking a cup of chamomile tea before bed and see how it affects your sleep. Chamomile is also available in capsule form for those who would prefer to ingest the herb instead of drinking it.

Green Leafy Vegetables
Green leafy vegetables contain healthy amounts of calcium. It is important to get enough calcium because research suggests that being calcium deficient may make it difficult to fall asleep. So including spinach, kale, collards, or other green leafy veggies in your diet would be very beneficial for your sleep.

I hope you learned from this list of best foods to prevent insomnia. Include some of these foods in your diet and see how your sleep improves. Buy eating these foods I was able to fall asleep quickly again and sleep like a baby. I hope the same happens for you!By Carolyn K. Collins

How to Improve Dream Recall Using Body, Mind, and Spirit

Recalling your dreams has many benefits. You can use dreams to inspire your artwork, get to know yourself better, solve difficult problems or answer tough questions, or just share them with friends. Keeping track of your dreams on a long-term basis lets you watch your growth and development over the years.
Dreams are like soap bubbles, however. The longer you wait to record them, the less chance that any will still be around to record. Sleep scientists estimate that most people have 150,000 dreams in a lifetime. While recalling and recording that many dreams is more information than anyone needs (remember poor Doug Quaid [Arnold Schwarzenegger] in "Total Recall"), keeping track of your longer, more elaborate, most interesting dreams is a gift you give yourself.
Use all your natural resources to help you recall your dreams. The combined efforts of body, mind, and spirit will make the task much easier.
Body
The first thing to do is get a good night's sleep. Keep the room temperature at a moderate level and make sure your pillow and bed linens are clean and comfortable.
The longest REM (rapid eye movement) cycle comes towards morning when dreams are easiest to recall. You'll remember more dreams by waking naturally than by waking to a jarring alarm clock.
Keep materials for recording dreams at your bedside. Buy a special pen and notebook specifically designated for this purpose or a tape recorder used for nothing else. Record your dreams immediately upon awakening -- before you get out of bed and begin your day.
Mind
Tell yourself before you go to sleep that in the morning you will remember your dreams. Convince yourself that it's going to happen. Be satisfied with one dream at first; eventually with practice you'll be able to remember several dreams from each night.
Record dreams exactly as you remember them. Don't fill in the gaps with transitions, logic, summaries, or translations from your wide-awake conscious mind. If your dog is outside, then the scene shifts to your third grade teacher barking orders in the classroom, say so.
You don't want to take shortcuts in descriptions. The symbolism and figurative speech used in dreams is half the fun of dream recall.
Spirit
Appreciate your dreams and show them some respect. Realize that not every dream is insightful, but that all dreams have something to offer, whether humor, creative inspiration, physical warnings, or unconscious perception.
Although dreams should be recorded without initial judgment or analysis based on the actions that occurred, give each dream a succinct title that expresses the emotions that you felt and/or identifies a key character. Don't be afraid of violent or sexual dreams from your unconscious mind that are inconsistent with your conscious mind. Write them down, title them, and read them later when you no longer feel the emotions of the dream.
Go back and re-read your dream diary or listen to your dream tapes in later months or years. You'll be amazed at what people, places, and things consumed your thoughts at the time, and at the creative inspiration lurking within your unconscious mind.

Leslie Halpern

Problems sleeping? try these tips

Avoid drinking drinks such as energy drinks, coffee and any others drinks that contain caffeine (read the label) drinking plenty of water throughout the day so you are not dehydrated but avoid drinking a lot of liquid towards the end of the day where possible, also avoid alcohol and eating a heavy meal late at night.
Give yourself a cut off point for example when it gets to 9pm stop doing house work, office work, homework etc. and use this time to unwind and prepare yourself for sleep in the next few hours. Pack away what you are doing and write a list if there is anything that needs finishing off the following day so that it's not on your mind. Pack your bag and make any lunch you might need to take when you leave the house the next day to save you doing it in the morning.
Run yourself a bath with lavender bubbles, light some candles and turn off the main light. Some gentle music playing quietly is very relaxing. After getting out of the bath get into your pyjamas so that you are all ready for bed.
Have a warm drink such as a hot chocolate or haulix and make sure your room is not too hot and not too cold so that you are comfortable.
Spray your pillow with lavender pillow sleep mist that you can buy to help you sleep. Make your room as dark as possible by turning off the landing light, closing the curtains and turning off all lamps and lights in your bedroom.
Set your alarm so that you don't have to worry about sleeping in and Try not to watch TV or play on electronic games or your phone in bed as you want to relax rather than your using your brain or staring at a light screen. Keep a note pad by your bed and if anything is on your mind that is stopping you from sleeping write it down and then think right I'll worry about that tomorrow now.
Take slow long deep breaths and try to relax, breathing in for 7 seconds holding for 4 seconds and breathing out for 7 seconds is a good way to put yourself into relax mode.
Before you know it you will be fast asleep.
By The Swan Hotel