Few things are more miserable than lying awake, frustrated and tired, when everyone else is sleeping soundly. It may be caused by too much caffeine, alcohol, high-fat dinner or some anxiety, but sometimes insomnia really sticks around – for weeks or even years. One of the reasons might be a deficiency of minerals and vitamins in your diet.
When people don’t get enough iron or copper in their diets, it can take longer to fall asleep, and the sleep they do get may be less than refreshing. Put shellfish on the menu. Just 20 steamed clams, for example, will provide just over 25 milligrams of iron, or 139 percent of the Daily Value (DV), and 0.6 milligram of copper, or 31 percent of DV. Lentils, nuts, and whole-grain foods are also good sources of iron and copper.
Magnesium is another mineral that is essential for good sleep. Good sources of magnesium include green leafy vegetables, soybeans, pumpkin seeds, wheat germ, and al
monds.
Several of the B vitamins, including niacin, are important for brain function and help regulate both mood and sleep. Lean meat is an excellent source of all the B vitamins. Canned tuna is another good source, with 3 ounces providing 11 milligrams of niacin, or 55 percent of DV.
Have you ever wondered why you always nod off in front of the television after a holiday dinner? Traditional holiday foods such as turkey and chicken, as well as dairy foods, are very high in amino-acids called tryptophan, which has been shown to affect the part of the brain that governs sleep. For tryptophan to be most effective, however, it is important to get it in combination with starches (a bagel, for example). Obviously, you don’t want to stuff yourself with turkey before climbing into bed at night, but having a glass of milk with honey (heat can enhance the tryptophan effect of foods), or a piece of cheese on a cracker at bedtime will make getting to sleep a little bit easier.
Reference: Yeager, S. (2008). The doctors book of food remedies.
