The Eliminate Insomnia Diet

Despair no more: Lynn Grieger's eating plan could put an end to those long, sleepless nights

If you are reading this at four in the morning, you aren't alone - approximately half of all adults experience insomnia at some point in their lives. However, if you follow the Eliminate Insomnia Diet, your sheep-counting days may come to an end.

The carbohydrates in food help our bodies produce serotonin - a sleep-inducing hormone. This meal plan incorporates plenty of healthy carbohydrate-rich foods like fruit, pasta, potatoes, oatmeal and brown rice. Milk contains tryptophan, an amino acid that promotes sleep. This diet includes skimmed milk with meals and as a before-bed snack. Digesting a big dinner can prevent you from resting comfortably. With that in mind, this meal plan promotes eating more for breakfast and lunch and less in the evening.

Breakfast
Option 1
Plain oatmeal cooked with skimmed milk
Banana

Option 2
Wholegrain toast spread with peanut butter
Fresh orange
Skimmed milk

Option 3
High-fibre breakfast cereal
Skimmed milk
Fresh peach

Lunch
Option 1
Low-fat macaroni and cheese
Fresh raw vegetables
75g grilled fish
150g blueberries
Skimmed milk

Option 2
75g lemon herb chicken (see recipe below)
75g steamed broccoli
200g brown rice pilaf
150g strawberries
Skimmed milk

Lemon herb chicken
115ml lemon juice
60ml vegetable oil
1 handful of fresh parsley
1tsp dried tarragon
900g boneless skinless chicken

Directions:
1. In a large transparent food bag combine the first four ingredients.
2. Add chicken, seal, and refrigerate for four hours.
3. Drain and discard marinade.
4. Grill chicken under medium-low heat until juices run clear, turning several times.

Option 3
225ml lentil soup
1 slice wholewheat bread
Portion of tossed salad with low-fat dressing
1 orange
225ml skimmed milk

Dinner
(Remember to eat this meal at least three hours before you plan to go to bed)

Option 1
50g baked chicken
Small baked potato with low-fat sour cream200g cooked spinach
Sparkling water with lemon

Option 2
50g grilled fish
90g couscous
75g green beans
2 glasses of water

Option 3
Small portion of spaghetti with turkey meatballs
Portion of tossed salad with low-fat dressing
2 glasses of water

Snacks
Choose one of these relaxing treats to prepare you for sleep:

  • Glass of skimmed milk with 2 crackers
  • Banana smoothie made with skimmed milk, one banana and vanilla flavouring
  • Vanilla yoghurt and a rice cake

    Healthy do's and don'ts
    Here are a few eating tips to keep in mind when you're suffering from insomnia:

    Do:
    Drink warm milk before bed
    Drink camomile tea, if you?d prefer to skip your late-night snack
    Enjoy complex carbohydrates
    Eat like a king at breakfast and a pauper at dinner

    Don't:
    Drink caffeine, including caffeinated coffee, tea and fizzy drinks, throughout the day, and especially during the evening
    Use alcohol as a sleep aid - it actually causes restless sleep and should be avoided