By Chinelo Eze 03 September 2023 | 7:00 am Remember that sound from Craig David, “Feels like Insomnia, ah-ah-ah”? Well, this is not a case of feeling in love and losing sleep but about actually losing sleep. Insomnia is a common sleep disorder that can have a significant impact on an individual’s overall well-being and quality of life. It can be treated in a… Remember that sound from Craig David, “Feels like Insomnia, ah-ah-ah”? Well, this is not a case of feeling in love and losing sleep but about actually losing sleep. Insomnia is a common sleep disorder that can have a significant impact on an individual’s overall well-being and quality of life. It can be treated in a number of ways with food having an impact on one’s treatment. While medical interventions are available, incorporating a balanced diet rich in ingredients known for their sleep-promoting properties can be a beneficial adjunct to treatment. This recipe aims to provide a combination of foods that can help in the treatment of insomnia, explaining their effectiveness in promoting better sleep. Sleep-Enhancing Salad Ingredients: Mixed leafy greens (spinach, lettuce, kale) Walnuts or almonds Tart cherries or cherry juice Quinoa Avocado Chickpeas or lentils Olive oil Lemon juice Dried herbs (such as basil or oregano) Salt and pepper to taste Why are these foods the right choice? 1. Mixed Leafy Greens Dark leafy greens like spinach and kale are rich in magnesium, a mineral known for its calming effect on the nervous system. They also contain folate, which helps regulate sleep patterns. Including these nutrient-packed greens in your diet provides a solid foundation for insomnia treatment. 2. Walnuts or Almonds These nuts are a good source of tryptophan, an amino acid that helps increase the production of serotonin—a neurotransmitter that promotes relaxation and sleep. Additionally, walnuts are high in melatonin, a hormone that regulates the sleep-wake cycle. 3. Tart Cherries or Cherry Juice Tart cherries or cherry juice are naturally rich in melatonin. Consuming them can significantly improve sleep duration and quality, reducing the time taken to fall asleep. Incorporating tart cherries or cherry juice into your diet can potentially aid in combating insomnia. 4. Quinoa Quinoa is a complex carbohydrate that promotes the production of serotonin, easing stress and facilitating better sleep. It also contains magnesium and tryptophan, further enhancing its sleep-promoting properties. 5. Avocado Avocados are a good source of healthy fats, fibre, and B vitamins, which contribute to a better sleep cycle. They also contain tryptophan and magnesium, making them a valuable addition to a sleep-enhancing diet. 6. Chickpeas or Lentils Legumes like chickpeas and lentils are high in protein and fibre. They provide a steady release of energy throughout the night, minimizing blood sugar fluctuations that can disrupt sleep. They also contain amino acids that support serotonin production. 7. Olive Oil Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fatty acids. These healthy fats promote the production of serotonin, contributing to a relaxed state conducive to restful sleep. 8. Lemon Juice and Dried Herbs A simple dressing of lemon juice and dried herbs adds flavour to the salad while providing compounds known for their calming and anti-inflammatory properties. This combination complements the sleep-enhancing ingredients and contributes to overall well-being. While a balanced diet is not a standalone remedy for insomnia, incorporating sleep-enhancing foods can aid in the treatment of this sleep disorder. The ingredients in this recipe offer a combination of vitamins, minerals, healthy fats, and other compounds that promote relaxation, regulate sleep patterns, and support overall sleep quality. Combining these ingredients can create a delicious, nutritious, and sleep-friendly meal that may contribute to a better night’s rest. However, it is essential to consult with a healthcare professional for personalised advice and comprehensive treatment of insomnia.
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