It depends on the underlying cause of insomnia. Is it stress levels? Too high adrenaline throughout the day which then wakes you up in the night? Or are you dosed with too much alpha brain waves that you can't actually wind down and get some sleep in the evening? I would suggest calming things, such as calcium magnesium, that have a sedative effect. That's the old remedy of having a warm cup of milk or a piece of cheese after dinner to provide that calcium. Try to avoid bedtime snacks like grains or sugars which raise blood sugars and inhibit sleep. In terms of melatonin, obviously homeopathic melatonin you can get in Australia and it works because melatonin is a hormone that's secreted by the pineal gland and induces sleep. But, in terms of actual foods that induce melatonin, there are none specifically.
Anything with lots of oils is going help. For example, all your Omega 3 oils, your good oils and your nuts like almonds and walnuts, etc. will help. But they're precursors to actually building the melatonin, neurotransmitter, or hormone. However, it is a long way down the reaction chain, so there's no actual specific foods for melatonin, as such. It does become one of the prime building blocks, if that makes sense.
It’s really about also making sure to wind down and have an outlet for that stress. That might be having a warm bath with Epson salts and some lavender oil in the evening. If you don't have a bath at least have a hot shower before bed. Maybe put some lavender oil on your temples which is quite fine to use directly on the skin, because that's quite a mild, essential oil. Having chamomile tea obviously helps. Even getting down and doing some stretching before bed helps. I often suggest to clients to use a relaxation CD. Just put it in and listen to it while going to bed just in an ear phone so it doesn't disturb your partner. And it just really helps if you wake up in the night, you can just put it back on again and it gives your mind actually something to listen to, to start to relax. Obviously exercise during the day is important since there's lots of well-researched benefits for insomnia with that. Meditation is fantastic and that has also been shown to raise melatonin – perhaps meditate fifteen minutes a day. Make sure that you sleep in complete darkness so there's not too much light that can come in the room and disrupt circadian rhythms. If you do have to get up in the middle of the night to got to the bathroom, try not to turn the light on as that melatonin production will immediately stop. Try to avoid too many stimulants during the day like caffeine and sweets and sugars because that will stimulate the body too much before going to bed.
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