You can help ensure sound sleep by eating from a variety of healthy foods throughout the course of the day. Avoiding foods that contain stimulants will also improve night time rest. Making sure that your spine is free of subluxations.
Caffeine and alcohol aren’t the only substances that affect your sleep.
Everything you eat can affect nighttime slumber as well as an acute spinal subluxation.
For example, tomato products and spicy foods give many people heartburn (as does eating too fast). What does heartburn have to do with sleep?
Lying down makes heartburn worse, and heartburn itself makes falling asleep more difficult. Not relieving the subluxations will give similar effects.
Heartburn also awakens sleepers with middle-of-the-night discomfort.
Drinking too much of any beverage can lead to more awakenings because of the need to urinate during the night.
Try to restrict your fluids before bedtime to help promote an uninterrupted night’s sleep.
Another cause of sleep problems can be eating too much – of any food – that can make sleep difficult.
A heavy meal close to bedtime may make you less comfortable when you settle down for your night’s rest.
At the same time, going to bed hungry can be just as disruptive to sleep as going to bed too full.
It is best to avoid these over-stimulating foods:
• Caffeine: this potent drug can make you edgy and irritable: avoid drinking coffee or tea after 4pm
• Sugar: refined sugars disturb metabolic processes; substitute honey, fruit sugars or maple syrup.
• Chemical additives: these are difficult for your body to process and may keep you awake.
Bountiful sleep enhancers:
Ensuring that your daytime diet is rich in B vitamins will help you sleep: the B group supports the nervous system and aids dream activity.
Foods rich in B’s include:
• Green vegetables
• Soya bean
• Dairy foods
• Yeast extract
Slow burning carbohydrates such as:
provide the body with a steady release of energy that helps keep the system on an even keel all day.
Foods that work on Regulating the sleep cycle:
If there are sufficient levels of vitamin B6 in the body, tryptophan will aid in the production of neurotransmitters such as serotonin, which helps to regulate sleep patterns.
Tryptophan is an amino acid found in:
• Tuna fish
• Most carbohydrates
Calcium also helps release such serotonins. Choose foods such as:
• Sesame seeds
• Raw vegetables
• Kelp and other seaweeds
Perfect night time foods:
A light snack provides the perfect solution.
When restlessness is due to a rumbling stomach, the best remedy is to treat yourself to a midnight snack.
Stick to light foods – try whole-meal crackers spread with a little peanut butter and a hot, milky drink.
A small sandwich filled with turkey, avocado or cottage cheese is ideal, as these contain tryptophan, which may assist healthy sleep.
Other easy to digest foods include a bowl of comforting oatmeal porridge, or a banana.
It is best to avoid foods that are difficult to digest, such as meats and high fat content cheeses or rich foods such as heavy sauces, pastries and cakes.
Very sugary or acidic foods may give you heartburn, which will keep you awake.
Always sit up for 15 -20 minutes after eating before going back to bed, to give the food a chance to travel down the intestines, before you lie down.
Caffeine is best avoided from mid-afternoon onwards, but in general, hot drinks have a calming effect at bedtime, especially in cold weather.
If you wake frequently in the night, a flask filled with a hot, caffeine-free drink such as herbal tea or plain hot water with lemon, can provide an instant soother.
If your wakefulness is due to hot sultry weather, iced chamomile or lemon balm tea will cool you down and provide instant relief.
If you often suffer from restless waking in the middle of the night, herbal remedies – taken either as a tea or tablet form, may help to quest your nerves and settle an overactive system.
Vitamin & Nutrient Associations
Studies have shown a link between Vitamin B12 and other health conditions including insomnia. The body requires vitamin B12 to manufacture red blood cells and myelin. Myelin is the fatty lining around nerve cells.
Vitamin B12 is a part of the natural diet of most of the Western countries, with the exceptions of Vegans. The vitamin is found in significant amounts in animal protein-foods including meat, poultry, eggs, fish and dairy products. The small amounts of vitamin B12 present in these different foods are more than enough to provide a supply for a healthy diet.
Vitamin B12 acts along with folic acid and vitamin B6 to control different levels in the body. A deficiency can cause fatigue, whereas those who are not deficient may feel a significant energy boost upon taking additional B12
Finally, a Subluxation in one of the nervous systems can cause an override leading to an unwanted stimulation.
It is a great idea to get checked on a regular basis to help relieve these particular effects!
Everything always works better with an adjustment!