Outsmart Insomnia

Two in three Americans regularly have trouble sleeping! But forget counting sheep-you can combat insomnia with these simple diet and exercise tips.  Diet and nutrition can play a vital role in helping you get a good night's sleep. But before you can put these tools to work for you, it helps to know what might be causing your insomnia.  A. Insomnia is a general word that describes difficulty sleeping. B. This umbrella term includes people who have a hard time falling asleep, those who wake up periodically during the night, C.  and people who awaken earlier than they would like to  in the morning.  Most people experience insomnia at some point, but when it persists for over a month, it is known as chronic insomnia, and considered slightly more serious.  The foods you eat can help with insomnia. In the evening, try consuming foods that are high in tryptophan, a chemical that encourages sleep.  Great sources include bananas, figs, grapefruit, dates, tuna, turkey, yogurt and milk.  Another great aid for insomniacs is consuming the hormone melatonin, a natural sleep-enhancer. Melatonin is found in foods like oats, bananas and rice. It is also available in a supplement form. It is important to avoid stimulants like caffeine and cigarettes during the three hours before bedtime. A. Insomnias should also bypass alcohol before bed. Although spirits are technically classified as depressants, B.  they can interfere with deep, restful REM sleep later in the night. A. People who have a hard time falling asleep may want to consider cutting back B. on foods like chocolate, sugar, C. cheese and potatoes. D. These neuro-stimulants contain tyrosine, which increases alertness.  There are also some simple exercises which may be able to help you sleep. Because the leg muscles are the largest, they store more tension than any other body part. Doing leg stretches before bed can release tension, allowing for sounder sleep.  Using a wall for support, raise your right leg behind you and grab your foot with your left hand. Pull your heel up toward your buttocks, stretching the muscles in the front of your leg for 20 seconds. Repeat with your left leg. Sleep apnea, which affects 18 million Americans, is a disorder that causes people to stop breathing for up to 30 seconds at a time while they are asleep. These disruptions leave sufferers much less alert during their waking hours - so much so that they are 7 times as likely to get into a car accident as people without the disorder.  Losing weight can significantly decrease the occurrences of the condition, but there are some specific things to keep in mind when you are trying to slim down for this reason. A. Make sure your diet incorporates foods that fit into your weight loss program and increase your general energy levels, B. like apples with peanut butter or carrots and hummus.  Tossing and turning can often be a thing of the past with smart diet and exercise choices.  However, if you have prolonged difficulty sleeping, please see your physician.