Foods That Can Help Your Struggle with Insomnia

Millions of people around the world have trouble going to sleep, staying asleep, or waking up at the wrong time because of insomnia. This common sleep disease can make you tired, make it hard to focus, mess up your mood, and even cause long-term health problems. Stress, bad habits, and underlying health problems can make it hard to sleep. However, what you eat has a big impact on your sleep. Some foods have chemicals in them that help you relax. They might have the ability to keep your blood sugar stable. They  can also make hormones like serotonin and melatonin, which control your sleep-wake cycle. This blog talks about the relation between sleep and nutrition. It also lists foods that can help you sleep better and what you can do to sleep better.

The Science Behind Sleep and Nutrition

When one examines the hormones and neurotransmitters that regulate the sleep-wake cycle, it helps us understand sleep and nutrition.  Two primary players are melatonin and serotonin.

Melatonin: 

The pineal gland makes melatonin. This controls the body’s circadian cycle and tells it the time to sleep. Levels of melatonin rise at night and drop in the morning, which helps your body naturally set a sleep plan. Some foods have melatonin or tryptophan, which is a building block for melatonin and can help your body make more of it.

Serotonin

It is thought that this chemical helps people feel calm. Serotonin is the building block for melatonin. Foods that raise serotonin levels can also help you sleep better. Tryptophan is an amino acid that can be found in many foods. It is needed to make serotonin and can also be changed into melatonin. 

Magnesium

This nutrient helps muscles relax. It also calms down the nervous system and the quality of sleep is controlled. Lack of magnesium has been linked to restless leg syndrome and trouble sleeping. Magnesium-rich foods may help you sleep better.

Calcium

Getting enough calcium helps the body make melatonin. It helps keep a normal sleep-wake cycle. Not getting enough calcium can make it hard to fall asleep.

Foods That Promote Better Sleep

Some foods contain nutrients that promote sleep. Here are some top choices:

Almonds 

Magnesium and calcium are found in large amounts in almonds. Both of these minerals help muscles rest and calm the nervous system. Since magnesium is great for making sleep better, nuts are a great snack to eat before bed. Eating almonds before bed can help your body make more melatonin, which helps keep your sleep-wake cycle normal.

Turkey 

Turkey has a lot of tryptophan, an amino acid that helps make serotonin and melatonin, two important hormones that help you sleep. Eating a small amount of turkey for dinner or as a light snack can make you sleepy and make it easier to fall asleep.

Kiwi 

Research has shown that eating kiwis before bed can help you sleep better. Vitamins C and E, as well as serotonin, are found in large amounts in kiwis. The fruit’s high fiber content may also help keep blood sugar stable, which makes it less likely that you’ll wake up in the middle of the night. You can fall asleep faster and stay asleep longer if you eat one or two kiwis an hour before bed.

Bananas 

You can get a lot of potassium, magnesium, and vitamin B6 from bananas. Getting enough vitamin B6 is important for making serotonin, and magnesium and potassium help muscles rest. A banana as a snack in the evening can help your body get ready for sleep and calm down.

Oatmeal 

Oatmeal has melatonin in it naturally. It’s a good snack before bed. Its high fiber content also helps keep blood sugar levels stable throughout the night by preventing blood sugar spikes. A small bowl of oatmeal with bananas or almonds on top can give you all the nutrients you need to sleep well.

Cherries and tart cherry juice 

Melatonin is naturally found in cherries, especially sweet cherries. Studies show that drinking tart cherry juice may help you sleep better and for longer periods of time. A small bowl of cherries or a glass of tart cherry juice before bed can raise your melatonin levels, which tells your body it’s time to sleep.

Fatty Fish 

Fatty fish like salmon, tuna, and mackerel are full of vitamin D and omega-3 fatty acids, which help the body make serotonin and make you feel better overall. Some studies show that eating fatty fish a few times a week can help you sleep better. When eaten with a healthy diet full of other foods that help you sleep, these nutrients work even better.

Walnuts 

Walnuts are a great food for helping you sleep because they have melatonin, magnesium, and omega-3 fatty acids. Omega-3 is known to reduce inflammation, which can help you feel less stressed and more relaxed. Walnuts before bed can help you fall asleep and stay asleep.

Foods to Avoid for Better Sleep

Some meals help you sleep, while others impair it. Evening foods and drinks should avoid:

Caffeine-Rich Beverages 

A chemical that helps you sleep is blocked by caffeine, which is a stimulant. If you don’t want to get insomnia, don’t drink coffee, tea, energy drinks, or sweets at least six hours before bed.

Sugary snacks and desserts 

Foods that are high in sugar can make your blood sugar go up and down, which can keep you awake and keep you from sleeping. In the evening, you should limit your intake of sugary snacks, candy, and sweets to keep your blood sugar levels stable, which can make it hard to sleep.

Spicy Foods 

If you eat spicy foods right before bed, they can make acid reflux and heartburn worse. Heartburn can make it hard to fall asleep or stay asleep because it hurts so much. Spicy foods can keep you awake at night, so eat them earlier in the day if you like them.

High-fat and Fried Foods 

It takes longer to digest foods that are high in fat, which can be painful and keep the body from relaxing. Before bed, you should stay away from heavy, fatty foods like burgers, fries, and fried snacks to keep your stomach from hurting and help you sleep well.

Alcohol 

Even though alcohol may make you sleepy at first, it can wake you up in the middle of the night and make your sleep less restful. Rapid eye movement, (REM) sleep is important for mood and thinking. Alcohol messes that up. Therefore, it is advisable to stay away from alcohol a few hours before bed. This can help you get better sleep.

Carbonated Beverages 

Carbonated drinks can make you feel uncomfortable and bloated. Due to this reason,  it  can keep you from having a sound sleep. Also, a lot of drinks have sugar and caffeine in them. They can be both bad for health and come in the way of a good night’s sleep.

 Conclusion

The link between diet and sleep is substantial. Some meals contain ingredients that help your body make the sleep chemicals melatonin and serotonin. This helps fall and stay asleep. Oatmeal, almonds, kiwis, and chamomile tea can help you sleep better at night. However, avoiding coffee, sweets, and spicy or greasy foods can assist with sleeplessness. Changing your diet can help you sleep naturally and effectively. Remember that diet is simply one aspect of optimal sleep patterns. A nutritious diet, regular sleep regimen, calm bedtime routine, and less screen time before bed are all ways to get better sleep.