Adapting your diet is a healthy way to solve your sleep problem. Choosing foods that help your body to relax and fall asleep is one of the most natural solutions that exist.
Food and insomnia
Several factors play a role in insomnia. One factor, for example, is what you have eaten throughout the day. Your breakfast, lunch and dinner might be the reason why you can not sleep at night. Our body absorbs certain nutrients that can suppress your sleep nuisance.
Some ingredients naturally have a sleep-inducing effect. If you regularly experience problems sleeping well at night, consider the following things (more often):
- Fruit: A fruit type that has a positive effect on people with insomnia is lemon. Bananas also contain substances (eg magnesium) that help muscle to help relax sleep.
- Bread: Any type of bread can promote sleepiness. Brown bread even more than white bread.
- Milk: A cup of hot milk helps you to get to sleep, because in milk there is a substance that promotes the production of sleepers in the brain.
- Chicken and Turkey: In chicken and turkey there is also the substance tryptophan.
- Almonds: Contains many tryptophan and magnesium
- Honey: If not too much, a little bit of honey in your tea can cause the brain to reduce the production of hypocretin. Hypocretin is a brain that keeps you awake.
But every body is different. To find out which foods are the most sleepy or what products you wake up for, you should keep a diary in which you note what you have eaten and what time. Every morning you notice before you get up and how you have slept and how long.
Soon a pattern will appear which foods will have a negative impact on your sleep. So much food just before you sleep is not a good idea. Therefore, the portions are small.
Generally, the following foods have a bad effect on the quality of your sleep or contain substances that wake you up and can therefore be better avoided before going to bed:
- Coffee and energy drinks
- Chocolate (chocolates, chocolate bars, etc.)
- Greasy food (fries, chips, salami, cocktail sausages, etc.)
- Raw vegetables (carrots, cauliflower, radish etc.)
- Ice cream (magnum, schepijs, etc.)
- Hard ripened cheeses
Food is, by the way, poorly one of the many factors that affect your sleep. If you have insomnia for more than three weeks and you have no unhealthy sleep hygiene, something else may be going on. Therefore, always go to your GP with long-term insomnia.
NUTRITION AND INSOMNIA. WHAT CAN YOU (NOT) EAT?