If you’ve ever struggled with insomnia then you know, there is nothing you won’t try to cure it. It can feel like torture to know you’re tired and not be able to fall asleep. Unfortunately, there are so many things that tie into curing insomnia, with stress management being at the core of it.
Often, stress can increase our cortisol levels, which can deplete our adrenal glands and leave us with tired adrenals trying to do a big job in helping manage our hormone levels. This will show up in all kinds of ways, manifesting in skin issues, anxiety, fatigue, brain fog, weight gain, and of course insomnia. So being aware of the stress that may be taking over your adrenal system is the first place to start. The best thing you can do today that is completely free is to add in meditation practice. This can be life-changing when it comes to stress management! But like any other practice, it takes time and work, so be patient with learning meditation.
The best way to treat insomnia with food is to eat for balanced blood sugar. When our glucose levels are being protected by the food we eat, it’s amazing the difference it makes to our entire system, from the brain to the liver. Our bodies are craving a macro-balanced, nutrient-rich diet. Many of us (myself included) want to jump ahead and take supplements that do all the work for us, but it’s important to remember that supplements are just that … supplemental to your already healthy lifestyle.
These foods will help you manage your stress and zap insomnia in its tracks.
Fish
High in omega-3 fatty acids. The fattier the fish, the higher in vitamin D, which is also essential to improving our sleep.
Broccoli
High in fiber.
Avocado
High in fiber, fat-soluble vitamins, and omega 3.
Berries
High in fiber and antioxidants.
Nuts and seeds
High in trace minerals.
Bone broth
High in trace minerals as well as vitamins vital to supporting your digestive system.
Four areas to increase in your diet, as you can see above, are:
Vitamin D
Omega-3 fatty acids
Fiber
Trace minerals
But you can’t win doing this alone. I highly suggest taking a look at your sugar intake, your alcohol intake, and your caffeine consumption. These three things can sabotage even the best sleeper’s sleep cycle. If you’re struggling to get enough sleep or with regular insomnia, I would suggest adding a bedtime routine that includes getting into bed at the same time every night, as well as waking up at the same time. I also suggest keeping your workouts mid-morning, as too early and too late can affect your efforts in improving your sleep.
When you’re facing sleep deprivation, it almost feels like the world is against you! Stay calm, meditate, and make these changes. Breathe yourself into a deep sleep. You got this.
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Cara Clark is the owner and primary Certified Nutritionist of Cara Clark Nutrition. Cara works with individuals and groups to promote overall health and to manage a wide range of nutrition-related issues. With a ‘non-dieting’ approach, she has helped clients manage weight, energy, performance, diabetes, thyroid related disease, allergies, eating disorders, and more.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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