Eliminate Insomnia Diet

If you are reading this at four in the morning, you aren't alone -- approximately half of all adults experience insomnia at some point in their lives. However, if you follow the Eliminate Insomnia Diet, your sheep-counting days may come to an end. Here's why:

The carbohydrates in food help our bodies produce serotonin -- a sleep-inducing hormone. This meal plan incorporates plenty of healthy carbohydrate-rich foods like fruit, pasta, potatoes, oatmeal and brown rice.
Milk contains tryptophan, an amino acid that promotes sleep. This diet includes skim milk with meals and as a before-bed snack.
Digesting a big dinner can prevent you from resting comfortably. With that in mind, this meal plan promotes eating more for breakfast and lunch and less in the evening.

Start eating the breakfasts, lunches, dinners and snacks that will help you get more rest!

BREAKFAST
option one
plain oatmeal cooked with skim milk
banana

option two
whole-grain toast spread with peanut butter
fresh orange
skim milk

option three
high-fiber breakfast cereal
skim milk
fresh peach

LUNCH
option one
low-fat macaroni and cheese
fresh raw vegetables
3 ounces broiled fish
1 cup blueberries
1 cup skim milk

option two
3 ounces lemon herb chicken
1 cup steamed broccoli
1/2 cup brown rice pilaf
1 cup strawberries
1 cup skim milk

option three
1 cup lentil soup
1 slice whole-wheat bread
2 cups tossed salad with low-fat dressing
1/2 cup mandarin oranges
1 cup skim milk

DINNER
(remember to eat this meal at least three hours before you plan to go to bed)
option one
2 ounces baked chicken
1/2 cup baked potato with low-fat sour cream
1/2 cup cooked spinach
sparkling water with lemon

option two
2 ounces broiled fish
1/2 cup couscous
1/2 cup green beans
2 glasses of water

option three
1 cup spaghetti with turkey meatballs
1 cup tossed salad with low-fat dressing
2 glasses of water

SNACKS
(choose one of these relaxing treats to prepare you for sleep)

1 cup skim milk with 2 graham crackers
banana smoothie made with 1 cup skim milk, one banana and vanilla flavoring
vanilla yogurt and a rice cake

Healthy Dos and Don'ts

Here are a few eating tips to keep in mind when you're suffering from insomnia.

Do:

Drink warm milk before bed
Drink chamomile tea, if you'd prefer to skip your late-night snack
Enjoy complex carbohydrates
Eat like a king at breakfast and a pauper at dinner

Don't:

Drink caffeine, including caffeinated coffee, tea and sodas, throughout the day, and especially during the evening
Use alcohol as a sleep aid -- it actually causes restless sleep and should be avoided