What to eat and what not to eat in insomnia
Insomnia is a health problem that affects many people and can be influenced by diet, since some foods are stimulating and promote this condition, such as pepper and caffeine, for example.
- In addition.
- There are other foods that help fight insomnia.
- Such as nuts.
- Which are a good source of melatonin.
- A hormone produced by the body and responsible for improving sleep quality.
- These foods should be included in the diet and consumed daily so that they are part of the best medically appropriate sleep treatment.
The main foods that help fight insomnia are those that contain
Tryptophan promotes the production of melatonin in the body, which in addition to regulating sleep is antioxidant, has neuroprotective effects, anti-inflammatory effects, improves the immune system, among others, also helps to produce Serotonin, inducing calm and drowsiness.
Foods rich in Tryptophan include turkey, milk, meat, oats, salmon, tomatoes, white cheese, kiwi, nuts, almonds, rice milk and honey.
Magnesium can help improve sleep quality by reducing levels of cortisol, a stress-related hormone that interferes with sleep; In addition, it increases GABA, a neurotransmitter that promotes relaxation and sleep.
Foods rich in this mineral are garlic, bananas, nuts, almonds, prunes, bread, beans and brown rice, salmon and spinach.
Foods rich in omega-3 and vitamin D are essential for the production of Serotonin, a sleep-enhancing brain chemical.Vitamin D-rich foods include cod liver oil, salmon, milk, eggs, meat, sardines and butter.
Omega-3-rich foods include flaxseed oil, salmon, sardines, flaxseeds and chia, tuna, herring and nuts.
Lack of calcium in the body may be related to insomnia, as it is an essential mineral to ensure Serotonin production, so it is recommended to increase intake of calcium-rich foods, such as natural yogurt and milk, especially before.Bedtime A tip is to drink 1 cup of hot milk before bedtime.
People with insomnia should avoid foods that stimulate the central nervous system, as they could make sleep difficult, namely coffee, energy drinks, soft drinks, black tea, matte, green tea, ginger, pepper, chocolate and acai.
These foods should be avoided after 16 hours, as the brain has more time to receive the electrical impulses needed to regulate sleep to ensure a good night’s sleep.
In addition, it is important to avoid fried foods, with too much fat, refined sugars or too much food as bedtime approaches, as this can cause indigestion and affect sleep.
It is important that authorized foods are included in the daily diet, avoiding stimulants at the end of the afternoon and evening, as well as avoiding eating too close to bedtime and not watching TV while eating, it may even be worth taking a hot soup during dinner to promote sleep.
It is also important to maintain regular meal times and also at bedtime and waking up.It is also possible to drink apple tea before bedtime, since it has properties that help calm, promote sleep and reduce insomnia, thanks to the fact that it contains apigenin, an antioxidant that acts on sleep receptors in the brain.
The following table shows an example menu to combat insomnia
The amounts included in this menu vary depending on age, gender, physical activity and may or may not exist associated diseases, so ideally seek the advice of a nutritionist to make a complete assessment and calculate the most appropriate nutritional plan.depending on the needs of the person.
See some other tips on what insomnia should look like: