PT Health Life – There are many strategies to help people with insomnia have a good night’s sleep, including changing their diet, because some foods and drinks have sleep-promoting properties.
1. The importance of diet for people with insomnia
Sleep is one of the most important physiological processes we experience, yet it is also one of the most neglected. Along with a modern lifestyle with lots of pressure and stress, there are currently millions of people worldwide suffering from insomnia due to common sleep disorders .
more and more people are having problems with sleep disorders. Symptoms of sleep disorders can include difficulty or slow falling asleep, restless sleep, waking up in the middle of the night, waking up too early and not being able to fall back asleep, not feeling comfortable after waking up. waking up, often tired during the day, sleepy, difficult to concentrate…
People with insomnia have difficulty falling asleep and staying asleep, and they often spend their days in a state of exhaustion. This disorder can be debilitating because a healthy sleep cycle is imperative for good health and mental well-being. Disrupted sleep leads to irritability, cardiovascular problems, blood pressure, depression and a weakened immune system.
One of the most effective treatments for insomnia is lifestyle changes. Part of this is dietary reform. By paying attention to the nutrients you take in and making some changes to what you eat and when you eat, you can get a good night’s sleep.
Sleep is controlled by a number of body processes involving hormones and neurotransmitters. The sleep cycle is controlled by many different chemicals, enzymes, nutrients, amino acids and hormones, all of which work together. For these processes to function properly, a certain amount of nutrients is required from the diet.
Some foods worsen insomnia by interfering with the production of these chemicals or causing gastrointestinal discomfort. But there are also foods and drinks that contain compounds that regulate sleep cycles by supporting the production of sleep-inducing chemicals. An effective anti-insomnia diet focuses on fresh fruits and vegetables, lean proteins and unsaturated fats, while avoiding alcohol, caffeine, sugar and spicy, greasy foods.
2. Essential nutrients for people with insomnia
Melatonin is the chemical responsible for sleep. It is produced by the pineal gland and functions as both a hormone and a neurotransmitter. Melatonin production is regulated by light. It increases in the evening and decreases in the morning, signaling to the body that it is time to go to sleep or wake up. Some people choose to take over-the-counter melatonin supplements to help fight insomnia, but it is possible to get melatonin directly from foods.
- Tart cherries are one of the richest natural sources of melatonin and drinking a cup of tart cherry juice twice a day has been shown to reduce insomnia. Cherries are also rich in antioxidants, which help fight oxidative stress caused by sleep disorders.
- Other fruits and vegetables that contain melatonin are organic corn, tomatoes, pomegranates, grapes, broccoli, olives, and cucumbers.
- Melatonin is also found in some grains, such as rice, and in many nuts. Walnuts are the next largest source of melatonin after cherries.
Tryptophan is an essential component in the body’s formula for producing serotonin, which is later converted into melatonin. Tryptophan is an amino acid found in lean protein sources such as milk, poultry, eggs and seafood. The body needs carbohydrates to produce tryptophan, so moderate foods like pasta, bread, rice and potatoes also help with sleep.
Calcium and magnesium are two essential minerals that support melatonin production, and a diet rich in calcium and magnesium has been shown to help prevent nightly insomnia.
- Dairy products are especially good at aiding insomnia because they are a source of both calcium and tryptophan.
- Dark green leafy vegetables like spinach are also good sources of calcium, not to mention magnesium, a powerful mineral that acts as a natural relaxant, supporting deep sleep. Bananas are high in magnesium as well as potassium, a natural nerve and muscle relaxant.
- Nuts, fish and avocados are some healthy foods that are rich in magnesium. Unsaturated fats found in these foods contribute to the production of serotonin. They are also high in vitamin B5, a deficiency of which can cause insomnia and disrupted sleep patterns.
3. Foods that people with insomnia should eat and avoid
3.1 The best foods to eat before going to bed
Here are the best foods and drinks you can have before bed to improve your sleep quality.
3.2 Almond
Almonds are an excellent source of many nutrients that help enhance sleep quality. Almonds contain B vitamins and magnesium which help promote better sleep. In particular, consuming adequate amounts of magnesium can help improve sleep quality if you suffer from insomnia. Along with several other nuts, almonds are a source of the hormone melatonin, which helps regulate your internal clock and signals your body to prepare for sleep.
3.3 Chrysanthemum tea
Chamomile tea is a popular herbal tea known for its flavones that provide many health benefits. Flavones are a group of antioxidants that help reduce inflammation that often leads to chronic diseases, such as cancer and heart disease. Additionally, chamomile tea has some unique properties that may help improve sleep quality. Specifically, chrysanthemum tea contains apigenin. This antioxidant binds to certain receptors in the brain to help promote sleepiness and reduce insomnia.
3.4 Kiwi
Kiwi is also one of the best foods to eat before going to bed. The sleep-promoting effects of kiwi are believed to be due to serotonin. Serotonin is a chemical in the brain that helps regulate your sleep cycle. Eating a diet rich in fruits like kiwis can help promote better sleep.
It has also been suggested that anti-inflammatory antioxidants in kiwis, such as vitamin C, promote sleep.
3.5 Sour cherry juice
Tart cherry juice promotes sleepiness due to its high levels of melatonin, and it has even been studied specifically for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed can improve your sleep quality.
3.6 Walnuts
Walnuts are a nutrient-rich nut that is a source of healthy fats, including omega-3 fatty acids and linoleic acid. Some studies suggest that eating walnuts improves sleep quality because they are one of the best food sources of melatonin.
3.7 Passionflower tea
Passionflower tea is another type of herbal tea used according to folk experience to treat a number of health diseases. Passionflower tea has been studied for its ability to reduce symptoms of anxiety, depression, and other mental disorders. The sedative properties of passionflower tea can promote sleepiness, so drinking tea before bed will be beneficial for insomniacs.
3.8 Dairy products
Dairy products, such as a glass of milk, cheese, and plain yogurt, are sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when combined with light exercise.
4. Foods that people with insomnia should avoid eating at dinner
When considering an anti-insomnia diet, the foods and drinks you avoid are just as important as the foods you include. Coffee, chocolate and energy drinks all contain caffeine and should be avoided late in the day.
Many people have insomnia related to indigestion, acid reflux or heartburn. Spicy food is one of the biggest culprits here. Chili peppers in spicy foods also increase body temperature, making it harder for you to fall asleep. Therefore, people with insomnia should avoid spicy foods, especially during dinner.
Additionally, foods high in saturated fat also contribute to insomnia because your body focuses on digesting them. Sugary foods and snacks have the same effect. Saturated fat also disrupts the body’s levels of orexin, a neurotransmitter that regulates sleep cycles.
Alcohol is something that should not be used when following a diet to have a good night’s sleep. Although drinking alcohol makes you feel sleepy and will make you fall asleep even faster, alcohol disrupts your circadian rhythm and prevents you from getting the deep sleep you need.
Doctor. Nguyen Huy Hoang noted that, in addition to non-pharmacological sleep support measures such as arranging a cool sleeping space, maintaining a consistent sleep-wake cycle, exercising properly, controlling exposure to light, morning 1-2 hours before going to bed. People with insomnia should be careful not to eat large meals before going to bed. If you feel hungry, you can snack on 1 banana, 1 jar of yogurt, 1 boiled egg, cereal, etc., but should not eat too much. Being hungry makes it more difficult to sleep.
Following the above guidelines will not only help combat insomnia, but will also encourage you to eat better quality food, contributing to better overall physical and mental health.
