Insomnia diet

The aim of the diet for Insomnia is to arrange the meal
pattern to minimise intake of stimulating foods or beverages prior
to sleeping.

DESCRIPTION

• Avoid eating a large meal in the evening.
• Avoid drinking coffee, tea, chocolate and cola drinks after
  4pm. These drinks contain caffeine, which is a stimulant to the
  nervous system. Sugary foods and drinks also have a stimulating
  effect on some people that may prevent sleep.
• Alcohol can also have a disruptive effect on sleep patterns. It
  is advisable to limit your alcohol intake and avoid drinking
  alcoholic drinks before sleeping.
• Sleep is controlled by a number of bodily processes involving
  hormones and nerve transmission. In order for these processes to
  function properly, certain levels of nutrients from the diet are
  required. It is important to eat plenty of fresh fruits and
  vegetables, adequate protein, fibre and fluids.

SAMPLE MEAL PLAN

The following meal plan has been recommended for this
condition:

BREAKFAST

1. 1/2 to 1 cup rolled oats porridge or bran flakes with milk and
   sugar.
2. 1 to 2 slices wholemeal toast with a little butter or olive oil
   margarine.
3. 1 to 2 eggs, boiled or scrambled or small tin of baked
   beans or sardines.
4. Small glass orange juice or half melon.
5. Herbal tea or coffee substitute.

MORNING TEA

1. One piece fruit
2. Herbal tea

LUNCH

1. 100-150g lean red meat or chicken with mild herbs and
   flavourings or 200g grilled or baked fish with lemon
   juice or 1 slice cheese plus 1-2 slices lean ham plus 1 boiled
   egg for a salad.
2. 1-2 medium steamed potatoes or 2/3 to 1 cup steamed rice or
   pasta or 1-2 bread rolls with a salad plate.
3. Plenty of steamed vegetables or salad.
4. Fresh or canned fruit with custard or icecream.
5. Herbal tea or coffee substitute.

AFTERNOON TEA

1. One piece fruit
2. Herbal tea.

DINNER

1. Small serve lean meat or chicken (30-60g) or salmon, tuna or
   fresh fish or half cup soybeans or other legumes with mild herbs
   for flavour.
2. 1 cup or more of steamed rice or pasta or 1-2 medium potatoes,
   steamed or baked or 2-4 slices wholemeal bread with a little
   olive margarine.
3. Plenty of steamed vegetables or salad with oil and lemon juice
   dressing.
4. 1 cup fresh fruit salad or canned fruit with low fat yoghurt or
   custard if desired.
5. Herbal tea.

SUPPER

1. Glass of warm low fat milk.

REMEMBER

1. Eat your main meal in the middle of the day as often as
   possible or spread food over the day with a small meal of mostly
   carbohydrate foods at night.
2. Avoid rich and spicy foods.
3. Avoid caffeine drinks and chocolate, especially late in the
   day.
4. Drink alcohol in moderation.
5. Include warm milk at supper to improve brain uptake of
   substances which help you fall asleep.