Here's something I found that lists some food choices you can make which may help. Personally, I resort to a couple of mgs of Ativan when I know I'm not going to sleep, so it's just hypocritical advice on my part. If you want to go a more natural route, you can check into Melatonin. It's a naturally occurring hormone which regulates your sleep patterns, and I imagine it's available over the counter without a prescription in the US.
From reading your post, and from your other posts talking about your car accident, I would agree with you that your main problem is pain control. I agree that you need to get a referral to a medical professional who specializes in chronic pain. I'd also recommend a manual practice osteopath over a massage therapist or any other alternative practitioner.
Good luck with everything, and sweet dreams!
Repost: Top 10 Foods to Give You a Good Nights Sleep
What is the secret to getting a solid 7 to 8 hours of sleep? (Besides using your cpap.) Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones - serotonin and melatonin - flowing.
Bananas. They're practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.
Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it's the perfect natural antidote for restless minds/bodies.
Warm milk. It's not a myth. Milk has some tryptophan - an amino acid that has a sedative-like effect - and calcium, which helps the brain use tryptophan. Plus there's the psychological throw-back to infancy, when a warm bottle meant "relax, everything's fine."
Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that's linked to alertness.
Potatoes. A small baked spud won't overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.
Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you've got the munchies, it's filling too.
Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.
Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter.
Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it's converted to serotonin and quietly murmurs "time to sleep."
Turkey. It's the most famous source of tryptophan, credited with all those Thanksgiving naps. But that's actually modern folklore. Tryptophan works when your stomach's basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you've got one of the best sleep inducers in your kitchen.
For an extra treat, here's the ultimate sleep-inducing snack...
Lullaby Muffins
Makes 12 low-fat muffins
Between the bananas, the whole wheat, and the honeyed touch of sweetness, these muffins are practically an edible lullaby.
2 cups whole-wheat pastry flour
1/2 teaspoon salt
1 tablespoon baking powder
2 large, very ripe bananas
1/3 cup applesauce
1/4 cup honey
1/2 cup milk or soy milk
Preheat oven to 350F. In a large bowl, combine the flour (make sure it's whole-wheat pastry flour or you'll produce golf balls, not muffins), salt, and baking powder. In a blender, puree the bananas; add the applesauce, honey, and milk. Blend well. Pour the banana mixture into the dry ingredients and stir until just moistened. Line muffin tins with paper muffin cups, pour in batter, and bake 30 minutes or until tops are lightly brown and slightly springy.
Nutrition Facts
Per serving:
119 calories
1g fat
2.5g protein
27g carbohydrates
10g sugars
133mg sodium
3g fiber
35mg magnesium
. I thought I had read everything on the subject but nope! Will try a few of the suggestions starting monday as I have to work all weekend and will be up very late anyway! Again thanks!
