If you are having a hard time falling asleep, chances are you have insomnia. If you keep waking up in the wee hours of the morning, you might also suffer from insomnia. Insomnia is a sleep disorder that can disturb your health and your performance at work or school. In fact, it can greatly affect the quality of your life. If you have this disorder, it is important that you learn how to deal with it before it takes a toll on you.
You need at least 7 to 8 hours of quality sleep to feel energized. However, due to many factors like stress, medications, unhealthy eating habits and lack of exercise, many Singaporeans suffer from lack of sleep or insomnia. Singaporeans should know that lack of sleep is linked to weight gain. According to studies, when you deprive yourself of sleep, you release a hormone called ghrelin. When ghrelin is released, it will heighten your appetite which will result to overeating and eventually weight gain.
Apart from ghrelin, you also release cortisol when you lack sleep. Cortisol is a stress hormone and it can also result to weight gain. The secret lies in what you eat not in the pills that you take. You have to eat foods that promote quality sleep. In line with that, you also need to identify foods that prevent you from getting that quality sleep your body deserves.
What to Eat
It is true that milk can get you to sleep. Milk contains tryptophan, an amino acid that can be converted to serotonin and melatonin which encourage sleepiness. It is recommended to drink warm milk one hour before you sleep. You can also consume soy products like yogurt. Green tea can also make a difference. Green tea contains theanine that can promote sleep and relaxation.
What Not to Eat
The number one culprit of insomnia is caffeine. Caffeine is found in coffee but you should be aware that sodas, energy drinks, chocolates and black teas also contain caffeine. You should not consume caffeinated drinks hours before going to sleep. Alcohol can also contribute to insomnia. You also need to avoid sugar and heavy eating hours before you sleep.
That should be enough. If despite all efforts you are still suffering from insomnia, it is time that you go to your doctor and have yourself check. It is natural if you lack sleep once in a while but if it disrupts your overall functioning, you have to seek for medical help immediately.