3. Get More Magnesium
A double blind randomized clinical study that was published in the Journal of Research in Medical Science, found that supplementation of magnesium appears to improve subjective measures of insomnia.
Such as, ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.
This study was carried out on 46 elderly subjects that were allocated into the magnesium or the placebo group at random, receiving either 500 mg of magnesium or a placebo for 8 weeks.
Swiss chard is very rich in magnesium, giving you 81 mg per every 100 g eaten.
4. Vitamin B12
A study that was published in the journal Sleep, found that a sleep-wake rhythm disorder improved at daily doses of 1.5mg of vitamin B12.
For the study, vitamin B12 was given to two patients suffering for many years from different sleep-wake rhythm disorder. One patient was a 15 year old blind girl suffering from a free-running sleep-wake rhythm (hypernychthemeral syndrome) with a period of about 25 hours.
The second patient was a 55 year old man suffering from delayed sleep phase syndrome since the age 18 years.
Both patients experienced good improvement at the end of the study.
Vegetables are generally pretty low in vitamin B12, but spinach is perhaps the highest out there. And according to the North American Vegetarian Society’s research, organic spinach is much higher in vitamin B12 than regular conventional spinach sprayed with toxic fertilisers and pesticides. Another good reason to increase your organic food quota!
5. Fresh Vegetable Juice
OK, yes a fresh vegetable juice is not strictly a nutrient hack on its own, BUT this point allows me to mention that consuming a freshly pressed vegetable juice should be the drink of choice to replace the daily caffeine fix so many insomniacs find themselves addicted to.
As many studies have shown that coffee, and the caffeine it contains, is a direct cause of insomnia. Much like the study published in the journal Advances in Psychiatric Treatment.
Change Your Diet To Get Better Sleep
So hopefully you feel inspired to ditch the caffeine or to include more healthy organic vegetables, all in the hope that your insomnia will improve.
Remember that Rome was not built in a day, and just because you don’t see the results you want to after a week of your efforts, does not mean it won’t work.
Natural options to health problems often take quite a bit longer than conventional medicine to work – so be patient and let Mother Nature do her thing!