Insomnia Relief Nutrition
If you cannot sleep comfortably, stably and continuously, 6 to 8 hours a day on average, if possible, with a beneficial nap included, you may find a solution in our insomnia relief nutrition advice.
Insomnia is the difficulty in falling or staying asleep and can manifest itself as struggle falling asleep, called initial insomnia; waking up frequently during the night on intermediate insomnia; or opening the eyes too early in the morning on terminal insomnia.
Depending on the problem’s duration, it can also be divided into subacute insomnia if it lasts less than four weeks, acute when it lasts between 4 weeks and six months, or chronic if it lasts more than half a year.
The most common complaint associated with insomnia is daytime sleepiness, poor concentration, and inability to feel active.
Causes of Insomnia
There are several reasons for suffering from insomnia:
- Temporary or chronic and post-traumatic stress
- Poor housing conditions
- Irregular bedtime and wake-up habits
- Use of stimulants of the nervous system such as tobacco, alcohol or some drugs
- Excessive anxiety or side effects of some medications
- Also very important as a cause of insomnia are bad eating habits such as heavy dinners with very spicy foods, especially with hot spices, or going to bed hungry.
Although there are several ways to prevent or treat insomnia, such as:
- Avoiding stimulants and pre-bed exercises
- Creating the right conditions in the room where you sleep
- Regulating the hours of sleep
- Not dwelling on the worries in bed
- Going to bed only when you are sleepy.
As for meals, a light dinner can induce sleep, but a heavy meal too close to bedtime can cause sleep to be less deep or a difficulty to fall asleep.
It would be best if you try to eat dinner before 8 p.m. A light dinner, but not a scarce one. In this way, at least three hours should be allowed to pass between the last bite and your usual bedtime.
Types of Insomnia Depending on its Intensity
In the low or light, there is only a minimal deterioration in the quality of life.
In moderate, signs of worsening begin to emerge such as irritability, anxiety, or fatigue.
In the severe or heavy, the symptoms are suffered with higher intensity, the quality of life is altered. In these cases, the patient ages and becomes vulnerable to serious mental problems.
Consequences of Insomnia
Sufficient, restorative, and adequate sleep is essential to replenishing the body.
It is needed for energy conservation and thermoregulation, and in general, to maintain the ability to have a satisfactory degree of concentration and attention during the day.
Lack of sleep or poor quality of sleep, by itself, can have consequences such as depression, concentration difficulties, daytime sleepiness, constant fatigue, traffic and work accidents, irritability, memory problems, disorientation, and some other conflicts.
Nutritional Factors of Sleep
There are foods involved in good sleep. Some sleep-related hormones have dietary precursors.
Foods and dietary supplements that can help you sleep are rich in serotonin, melatonin, carbohydrates, vitamin B6 and magnesium.
The production of serotonin by brain cells has been associated with sleep control, mood, and appetite. It is influenced by the availability of its precursor, L-tryptophan, and requires vitamin B6 and magnesium as reaction co-factors.
Increased production of melatonin promotes adaptation to good sleep. Corn, tomatoes, and potatoes contain melatonin, but all the types of nuts show the most significant amount and easy assimilation.
The best known relaxing infusions are usually made with passionflower, valerian, linden, orange blossom, marjoram, or verbena.
To prepare a simple and comforting drink against insomnia and other nervous disorders, 2 or 3 spoonfuls of passionflower leaves are boiled per 4 water cups.
You should drink three cups a day, two before going to bed, and a third, if you wake up during the night, and you cannot sleep back again.
It is also recommended to drink celery juice, to calm the nerves, or try a mixed infusion with two parts rosemary, two parts mint, and one part chamomile.
Healthy Foods for Sleep
Milk and yogurt contain tryptophan, the raw material for serotonin, which is necessary for a good night’s sleep.
Almonds and walnuts, which are composed of healthy fats, are also a natural source of melatonin, an ideal element to train the brain to rest.
Bananas, in addition to tryptophan and melatonin, also contain magnesium and potassium to relax the muscles.
Ripe tomatoes have a high content of the powerful antioxidant lycopene and vitamins A, C, E, and K and the presence of melatonin. They are recommended to be a regular part of the diet.
Whole grains are loaded with magnesium, a muscle relaxant, and contain fiber. The latter means not feeling hungry in the middle of the night with the subsequent awakening.
Sunflower, sesame, and pumpkin seeds provide omega-6 fatty acids. They directly affect the nervous system of the brain and an indirect effect on neurotransmitters and other substances needed to promote sleep.
A healthy salad with a predominance of lettuce should be eaten frequently, as this legume helps with sleep.
Chamomile tea, when served hot, helps to raise the body temperature causing relaxation. Secondly, chamomile is a mild sedative.
A low-protein, high-carbohydrate elaborate dinner like whole foods can help prepare the body for sleep.
Caffeine and stimulant drinks should be avoided, and foods high in sodium, saturated or trans fats, and sugars should be reduced.
Recipes for Sleepless People
Mixed Vegetable Juice
4 lettuce leaves
1/2 glass of orange juice
- Extract the juice of the ingredients and mix them.
- Drink at night one hour before going to bed.
Pureed Mixed Salad
1 small lettuce
1 bunch of parsley
- Wash all the ingredients.
- Split the apple and remove the core and seeds.
- Blend the parsley with the apple with its peel and lettuce in 1/2 cup of cold water.
- If you wish, you can flavor it with the spices of your choice.
1 tablespoons of honey
- Peel a large apple, grate it and mix it with spoonful honey until it forms a smooth paste.
- Eat slowly one hour before going to sleep.
Apple and Orange Tea
1 skin of an orange
- Boil a chopped apple and the peel of orange for 10 minutes.
- Rest for a few minutes, strain, and drink half an hour before going to bed.
For a night of good sleep, nourished and pleased, one must live life joyfully, enjoying what one does and what one can do in the personal sphere.