Gillian McKeith's Food Bible (265 page)

Indigestion, breathing difficulties, snoring, being too hot or too cold, depression, jet lag, restless leg syndrome, and anxiety can all affect sleep.

Many medications can also affect the ability to sleep and the quality of the sleep.

Action plan

It is important to address the underlying causes behind the insomnia, so check out other entries in this book if necessary.

EAT/DRINK

Lettuce in the evening. The milky sap in lettuce contains an opiumlike substance called lactucin that can help to induce sleep and relaxation. Try lettuce soup.

Chamomile tea before going to bed each evening. Chamomile has natural sedative properties that can relax nervous tension.

Green vegetables, which contain magnesium, an important mineral involved in the relaxation of muscles and nerves. Good vegetables to include are kale, broccoli, brussels sprouts, Tuscan kale, chicory, and bok choy. Other sources of magnesium include whole grains, nuts, and seeds.

Tryptophan-rich foods in your evening meal. Tryptophan is converted to the sleep hormone melatonin in the brain. Foods that contain tryptophan include chicken, turkey, brown rice, peas, fish, pumpkin seeds, oats, tuna, figs, plain yogurt, and bananas.

Complex carbohydrates with your evening meal. Eating carbohydrates leads to the release of insulin, which is needed to carry tryptophan into the brain, where it can be converted into melatonin. Good carbohydrates to include are brown rice, quinoa, buckwheat, oats, millet, barley, and sweet potatoes.

Oatmeal in the evening. Oats have tranquilizing and nerve-restorative properties. Simmer 1 to 2 tablespoons of oat flakes or oatmeal in a mug of water for 10 to 20 minutes and sip.

B-vitamin-rich whole grains. The B vitamins are needed for energy over the day and for nervous system function. Whole grains such as brown rice, quinoa, oats, millet, and buckwheat are all good sources.

As tryptophan may be converted to vitamin B
₃
(niacin) instead of serotonin if dietary intake is insufficient, niacin-rich foods are particularly important. These include fish, chicken, eggs, soybeans, peas, and fenugreek.

Fish oils found in oily fish such as salmon, mackerel, sardines, herring, and trout. Essential fats are so important for brain chemistry and the neurotransmitters required for chemicals involved in sleep.

AVOID