Sleeplessness (Insomnia) Best diet Plan and health tips

Insomnia, which is commonly known as sleeplessness, is a sleeping disorder that affects the quality of life of several individuals. When you find it difficult to fall asleep or stay asleep or both or even when you wake up very early and are unable to get back to sleep, it is insomnia that you are experiencing. 9% of the general Indian population suffer from insomnia, and 30% of the population experiences occasional insomnia. Fortunately, by following the right diet and making dietary and lifestyle modifications, you can manage the condition and enjoy a sound sleep. Health Total realises the role of the right, nutritious diet in sleeplessness treatment and improving your overall health. Let’s have a look at what causes of sleepless nights are, what natural diet remedies for insomnia are, and how to overcome sleeplessness.

Quality sleep plays a crucial role in maintaining the overall good health and well-being of an individual. A lack of uninterrupted sound sleep makes an adverse impact on your psychological and physical health. Insomnia not only saps your freshness, mood, and energy but also affects your work performance and overall well-being. Health experts at Health Total identify the root cause of your insomnia and develop a customised sleeplessness treatment to help you enjoy a refreshing sleep. Here’s a quick rundown of the causes of sleepless nights.

What are the Causes and Types of Insomnia?

Generally, the type of insomnia depends on the underlying cause of your sleepless night.

• Causes of Acute Insomnia

  The causes of acute insomnia include stress, modifications in your sleeping habits, an occurrence of a traumatic or upsetting event, physical pain or sickness, certain medications, jet lag, or eating a lot in the late evening.

• Causes of Chronic Insomnia

  You may experience long-term insomnia results due to psychological conditions, emotional stress, depression, and anxiety, sleep apnea, painful chronic conditions, such as backache or arthritis, and health conditions, such as cancer, diabetes, cardiovascular conditions, and GERD.

Our certified dieticians formulate personalized sleeplessness treatment that addresses the cause of your insomnia and helps you heal naturally. Here’s a quick rundown of some of the types of insomnia.

1. Acute Insomnia

   It is the condition in which you experience sleeping difficulties for a short duration. It may affect you for a few weeks.

2. Chronic Insomnia

   When you experience sleeplessness for three or more days a week regularly, it’s chronic sleeplessness. This condition may last for three or more months.

3. Onset Insomnia

   When you experience difficulty in falling asleep, it is onset insomnia, the sleeplessness’ synonym. Certain psychological symptoms and the use of caffeine are some of the common triggers of this type of insomnia.

4. Maintenance Insomnia

   Difficulty in staying asleep after you fall asleep or getting up consistently quite early from sleep is referred to as maintenance insomnia. An underlying health condition or psychological issues may make you stay awake once you get up in the middle of your sleep.

5. Behavioural Insomnia

   It is more common in children. Experiencing difficulty in falling asleep consistently, denial to go to bed, or both indicate this type of insomnia.

6. Pregnancy-related Insomnia

   Expecting mothers may experience sleeplessness during pregnancy usually in the first and third trimesters. Bodily or hormonal changes, an increased frequency of urination, nausea, increased stress or anxiety, and pain due to back discomfort and cramps are the common causes of this type of insomnia. After delivering a baby, this insomnia goes away and you enjoy a sound sleep.

Certified dieticians and health experts follow a unique scientific approach to formulate personalized sleeplessness treatment based on your specific causes and type of insomnia. We aim at offering you the best health results and helping you enjoy quality sleep by following the right diet plans. Our individualised insomnia diet plans are powered by Ayurveda and Homeopathy such that it helps induce uninterrupted sleep, address and correct the underlying causes, meet your nutritional needs, and improve your sleep quality and overall health.

What Are The Best Diet Plans For Treating Insomnia?

Your dietary habits play an active role in beating insomnia. Modifying your diet by adding some healthy foods that promote sound sleep can help you get rid of sleepless nights. Knowing this, our expert nutritionists consider your insomnia symptoms, psychological issues if any, other health conditions, treatment history, dietary habits, and other factors and develop personalized sleeplessness treatment comprising the right nutritious foods. Also, our health experts offer you customised homeopathy and Ayurvedic medicines for insomnia that promote natural healing and uninterrupted sleep while nourishing you. Check out the list of some of the best foods that prove to be natural remedies for sleeplessness.

1. Walnuts

   This nutritious tree fruit is a good source of melatonin, a hormone that helps improve your quality of sleep and aids in the regulation of the sleep-wake cycle. Walnuts are also a rich source of omega-3 fatty acids that help regulate your cholesterol levels and promote good heart health. Magnesium, manganese, copper, phosphorus, plenty of vitamins, and other nutrients in walnuts nourish your body while helping you enjoy a sound, refreshing sleep. So, we recommend munching on a handful of walnuts before going to bed.

2. Bananas

   Being a rich source of magnesium, eating bananas helps you enjoy a continuous sound sleep. Magnesium offers calming effects that help reduce your cortisol levels and promote uninterrupted sleep. Tryptophan content in bananas also helps induce sleep and cures sleeplessness, insomnia’s synonym.Besides these, serotonin and melatonin content in the fruit enhances your mood and improves the quality of your sleep.

3. Foods Rich in Vitamin B6

   When you sleep, your serotonin level increases and you experience a dip in adrenaline levels. Serotonin is known for being a relaxing hormone, which develops from the amino acid tryptophan. Vitamin B6 activates tryptophan, so eating foods with abundant vitamin B6 content helps improve your quality of sleep and combat insomnia. Our nutritionists recommend adding peanut butter, breakfast cereals, fish, beans, potatoes, and other vegetables rich in Vitamin B6 to your diet.

4. Tart Cherry Juice

   Having tart cherry juice supplements your body with a good quantity of flavonoids, melatonin, and other nutrients that induce sound sleep. It helps increase your total duration of sleep by increasing your melatonin levels. So, we recommend drinking some tart cherry juice or adding it to your smoothie to enjoy uninterrupted, pleasant sleep.

5. Basil

   Basil is one of the best natural remedies for sleeplessness. It offers calming effects that help you fall asleep and enjoy a continuous sound sleep. Also, adding this Ayurvedic medicine for insomniato your diet helps mitigate digestion issues. So, you can add basil seeds to your cooking preparations or have basil leaves to enjoy uninterrupted sleep.

What Are Dietary Modifications That Can Help Beat Sleeplessness?

Certain dietary and lifestyle modifications also help you get rid of sleepless nights. Our health experts identify your unhealthy dietary habits and lifestyle practices and guide you to follow the right routine to enjoy an uninterrupted sound sleep. Here’s a list of some healthy dietary and lifestyle tips that answers your queries about how to overcome sleeplessness.

1. Boost your Magnesium Intake

   The deficiency of magnesium prevents your brain from relaxing and inducing good sleep. Increasing magnesium consumption relaxes your nervous system and promotes sound sleep. So, our expert dieticians recommend adding magnesium abundant foods, such as nuts, seeds, such as pumpkin seeds, and leafy greens, to your sleeplessness treatmentdiet.

2. Avoid Eating a Lot in the Evening

   Having heavy meals or snacking on a lot before your bedtime can make you feel uncomfortable physically as you lie down to sleep. It may also make you experience discomforting heartburn, wherein the stomach acid flows back into the esophagus, and keep you awake. So, we recommend having your meals 2 to 3 hours before you go to sleep and avoiding munching on lots of snacks before bedtime.

3. Limit your Caffeine Intake

   Drinking a lot of tea or coffee or any other caffeinated drink can stimulate your nervous system and keep you awake at night. Having coffee before going to bed is not a good habit to sleep sound. Eating chocolate or chocolate ice-creams too can affect your sleep. You may experience disrupted sleep. So, try cutting off your caffeine intake, limit it by afternoon, and enjoy uninterrupted, refreshing sleep.

4. Stay Active

   Being lethargic or having sedentary working habits reduces your physical activities. Include an exercise regimen in your routine that will help you stay fresh and active throughout the day and enable you to fall asleep at night.

5. Have a Glass of Milk

   The intake of milk may help in regulating the production of the hormone melatonin, as milk is a rich source of calcium, which regulates melatonin. Also, milk contains the amino acid tryptophan, which helps increase melatonin and serotonin levels in the brain, that promotes good sleep. So, have a glass of milk at night and get rid of sleep-related disturbances naturally.

How Does Health Total’s Insomnia Management Plan Works?

Health Total excels in following a unique integrated treatment approach comprising diet plans, homeopathy, and Ayurvedic medicine for insomnia. We also follow a four-step unique process, where we offer customised sleeplessness treatment that helps you detox, rejuvenates you, nourishes your body, and enables you to enjoy sustainable positive outcomes with sound, refreshing sleep naturally. Our integrated treatment approach also supports meeting your body’s nutrient requirements, addresses underlying health issues, manage your weight, and helps you get rid of sleepless nights. You experience an improved quality of life and overall well-being with our health plans for insomnia. Let’s have a look at the ingredients of our treatment approach that offers you natural remedies for sleeplessness.

• Customised diet rich in magnesium and essential nutrients:

  Based on your specific cause, type, and symptoms of insomnia and other health issues, our talented nutritionists chalk out a customised nutritious diet plan that relaxes and nourishes you and helps you enjoy the sound, uninterrupted sleep. Our diet for insomnia includes magnesium abundant foods, nutritious foods promoting melatonin production, and other essential ingredients that induce sound sleep. We also offer dietary and lifestyle tips that help you beat insomnia effortlessly.

• Supplements and Herbal Therapy to induce sleep:

  Our health experts recommend you the right nutrient supplements and herbal remedies catering to your specific health needs and insomnia condition. Our herbal therapy comprising Ayurvedic medicines for insomniaoffer you soothing effects that relax your system and promote good sleep.

• Homeopathy for insomnia:

  Homeopathic treatment for insomnia identifies and corrects the root cause of your sleeplessness and promotes self-healing. With natural homeopathic remedies for insomnia, you not just enjoy refreshing sound sleep but also have an improved immunity.

• Moderate Exercise:

  While following our diet plans and integrated treatment for insomnia, it is equally important to stay active by including an exercise routine in your daily life. Go for a brisk walk daily, do yoga stretches, or follow a workout routine in a gymnasium. Regular physical exercise helps you fall asleep at night quickly and enjoy good health. So, we recommend following an exercise regimen and staying active.

Browsing the web for natural, result-oriented remedies for insomnia? Get in touch with us at Health Total and receive a customised sleeplessness treatment diet plan from our team of expert nutritionists. Our integrated insomnia treatment approach not just helps you enjoy sound, refreshing sleep with natural remedies for insomnia, but also nourishes you, corrects the underlying cause of the condition, strengthen your immune system, and improves your quality of life. So, hurry up, reach out to us at Health Total, and enjoy an uninterrupted sound sleep with our customised sleeplessness treatment.

Visit any Health Total centres, or you can chat with our experts or book a Free Consultation.