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Nutrition for insomnia. Products that induce sleep
07.04.2023 04:30
Updated: 15.04.2023 03:26
Sleep is a period of rest during which the conscious moment of wakefulness is suspended and a person enters a special psychophysical state caused by the suspension of will and consciousness, characterized by a strong slowing of neurovegetative functions.
It is an integral process of life, a complex phenomenon that takes up about a third of our existence, necessary for physical recovery and mental well-being.
The need for sleep is higher in childhood and decreases as we grow older: in adolescence, you need to sleep about 10 hours a day, in adulthood, 7-8 hours of sleep is enough to wake up rested. In general, each person has their own subjective need for sleep.
What is insomnia
Some people often fall asleep in the evening without much difficulty, but then wake up in the middle of the night for no apparent reason or wake up very early in the morning and cannot fall back to sleep. In these cases, we are dealing with insomnia, a disorder that makes us perceive sleep as light and of poor quality.
Insomnia becomes a clinical problem when there is objective difficulty in falling asleep or staying asleep for three or more nights a week, with subsequent impairment of daily functioning.
Symptoms and diagnosis of insomnia
Insomnia can manifest itself in different ways, the most common symptoms are listed below:
- difficulty falling asleep;
- repeated awakenings during the night;
- early awakenings.
In addition to at least one of the symptoms listed above, in order to effectively diagnose insomnia, there must also be negative effects during daytime activities (e.g. difficulty concentrating and remembering, excessive fatigue, exhaustion, weakness, etc.).
If you experience these symptoms, especially if they persist over time, it is important to see a doctor to determine the cause of the disorder and evaluate possible treatments.
Causes of insomnia
There are many causes of insomnia. Here are some of the most common:
- psychological stress, anxiety disorders and depression;
- seasonal changes (photoperiod modification);
- shift work with changes in the sleep-wake cycle;
- various organic disorders (for example, joint and muscle pain, restless legs syndrome, obstructive sleep apnea syndrome, uncontrolled arterial hypertension and heart rate perceived as tachycardia, gastroesophageal reflux, urinary incontinence, etc.).
Nutrition for insomnia: general recommendations
To promote proper sleep hygiene (i.e., behaviors that are physiologically conducive to a good night's sleep), it is necessary to practice certain behavioral rules and follow specific nutritional advice aimed at both changing eating habits that may worsen insomnia and introducing foods that provide beneficial nutrients for the sleep-wake cycle.
Therefore, it is advisable:
- Avoid large meals in the evening. It is advisable to have enough calories for breakfast, lunch and snacks, instead of eating light food for dinner;
- avoid eating foods in the evening that require a very long time to digest, such as foods rich in fat;
- give preference to foods rich in calcium, magnesium and B vitamins, since these microelements help to relax the body;
- choose foods containing tryptophan, an amino acid that promotes the production of melatonin, a hormone that regulates the sleep-wake cycle;
- give preference to simple cooking methods without adding fat: steaming, grilling, baking, etc.
Insomnia: What Foods to Avoid
- Drinks containing substances that stimulate the nervous system, such as coffee, tea, ginseng drinks, energy drinks, cola, etc. Chocolate (cocoa) also contains nerve agents. It is especially not recommended to consume these products after 2 p.m.
- Fried foods, sauces, fried desserts or filled with exquisite creams, as well as cold meats such as salami, sausages, mortadella, cotechino, zampone, etc., as they are very rich in fat.
- Canned, pickled and smoked products.
- Alcoholic drinks, including wine and beer, as they impair the quality of sleep.
- Watermelon, melon, pineapple and other foods with a diuretic effect to avoid awakening due to nocturia.
Insomnia: What Foods Should You Limit?
Tomatoes, citrus fruits (such as oranges, lemons, grapefruits, tangerines, etc.), spices and flavorings such as garlic, onions, mint, and any other foods that may trigger gastroesophageal reflux.
Insomnia: What Can You Eat?
Bread, pasta, rice, barley, spelt, oats and other types of complex carbohydrates, with whole grains preferred due to their magnesium content.
Legumes such as beans, lentils, chickpeas, broad beans, soybeans, etc. should be consumed 2-4 times a week. When combined with grains (e.g. pasta and beans, pasta and chickpeas, rice and bisi, etc.), you can get delicious and functional unique dishes.
Eggs: Consume a maximum of 2-4 servings per week.
Meat, both red and white, obtained from tender cuts and stripped of visible fat. Poultry should be eaten without the skin, as this contains the most fat.
Fish. Blue fish (such as sardines, anchovies, mackerel, herring, etc.) and salmon are preferable, as they are very rich in unsaturated fats such as omega-3. Unlike meat, fish proteins are easier and better digestible, so fish is an excellent food for dinner, even 3-4 times a week.
Milk and cheese, as they are very important dietary sources of tryptophan, calcium and B vitamins.
A small glass of warm milk (skim or part-skim) before bed will help you sleep without weighing down your stomach.
Fatty nuts such as walnuts, almonds, hazelnuts, pistachios, etc., as they are rich in tryptophan. But be careful not to exceed the amount: a small handful, about 15-20 g, is more than enough.
Fresh fruits such as bananas, cherries and grapes, without exaggerating the quantity (3-4 fruits per day).
Green leafy vegetables such as spinach, kale, lettuce, asparagus, etc., and red radicchio. To maintain good tryptophan levels, it is advisable to eat as little raw or steamed vegetables as possible, boiling is not recommended.
Decaffeinated coffee or barley coffee, decaffeinated tea, decaffeinated and sugar-free drinks.
Relaxing herbal teas such as chamomile, lemon balm, mallow, hawthorn, linden, etc. Drink warm, preferably without adding sugar.
