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Nutrition

There are significant incidents of sleep apnea in Australia. Sleep apnea is a sleep breathing disorder that causes suffers to repeatedly stop breathing during their sleep. Sleep apnea leads to many other health risks such as stroke, heart attack, high blood pressure and excessive daytime sleepiness.

People who are overweight or obese are more likely to have sleep apnea. When people gain too much weight, their tongue and throat may gain excess tissue, which affects respiratory function. The strong relationship between weight gain and sleep apnea makes it more difficult for those suffering to stay away from other health complications.

Studies show that many people who suffer from sleep apnea are less motivated to diet and exercise. They may have lower energy levels, resulting in daytime sleepiness. This makes it difficult to commit to an exercise and diet program, which would improve their weight and sleep problems.

It is important to remember that what you eat can affect not only on your weight, but also on how well you sleep. Some foods improve sleep, others can make sleep difficult or even impossible.

Foods that can help you sleep better include green vegetables, rich in chlorophyll, whole grain breads and cereals and mushrooms. Fruits, especially berries, help to ease your sleeping problems. Some spices such as dill sage and basil can also help promoting your sleep.

A warm glass of milk before bedtime is recommended for those who do not suffer from lactose intolerance. Milk contains tryptophan, which is converted to serotonin, the hormone associated with sleep. Honey, egg whites, tuna, and turkey are other forms of foods that contain tryptophan.   

You should avoid consuming too much coffee or other foods or drinks that contain caffeine. Caffeine keeps you awake at night. Chocolate, cocoa, soft drink and some medications also contain caffeine. Although, alcohol makes you feel sleepy, it disturbs sleeping patterns later at night. So, you should avoid drinking alcohol before bedtime.

If nothing helps your sleep, after trying exercise and diet, some forms of supplements may be used to promote your sleep.

There are many specific nutritional supplements known to support your sleep.

Magnesium. Magnesium is known to encourage sleep. The recommended dose for adults is approximately 1,000 milligrams daily. You can also get magnesium from foods such as; kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer’s yeast.

Calcium. Calcium is known to have a sedative effect on the body. The best source of calcium, impacting sleep is from food. However, if you cannot get enough calcium from food, the recommendation dose for adults is approximately 600 milligrams of liquid calcium. Also, 1,500-2,000 mg daily after meals and at bedtime are also shown to have relaxing effect.

Calcium and magnesium have a calming effect on the brain. They help you sleep better. Calcium and magnesium have tranquilizing effect. If needed, you should take calcium and magnesium 45 minutes before going to bed. You should use them in a 2:1 ratio, for example take 500 mg of calcium and 250 mg of magnesium.

Vitamin B is known to have a tranquilizer effect on the nerves.

Vitamin B6. Vitamin B6 is known to help prevent insomnia. The recommended dose is between 50 to 100 mg per day. You can also get vitamin B6 from yeast. One or two tablespoon of nutritional yeast is the best source of vitamin B6.

Vitamin B12. Another important supplement to treat sleeping problems. 25 mg of vitamin B12 with 100 mg of vitamin B5 is the  best to treat insomnia. Vitamin B5 is good for stress relief. The best way to get B vitamins is from food. Good source of B vitamins are liver, whole grains, wheat germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap molasses.

Chromium. Chromium is effective for people with a blood sugar problem that keeps them awake at night. If needed, you should take 250 micro-grams of chromium supplements twice daily. You can also get chromium from Brewer’s yeast. 

It is important to note that before taking any of these supplements, you should consult your doctor first