Eating For Insomnia

Insomnia is a sleep disorder characterized by difficulty falling asleep, sensitivity to sounds, insufficient duration and poor sleep quality. For a normal and sufficient amount, 6-10 hours of sleep are taken. Systemic insomnia can lead to the development of chronic insomnia, which in turn can cause severe mental disorders, uncontrollable sudden movements of the limbs during sleep and impaired breathing, leading to a lack of inhaled oxygen.

The reasons:

• work on a shift schedule, including 2 and 3 shifts;
• bad habits;
• uncomfortable conditions in the room (shortness of breath, noise, city lighting);
• change of time zone at a new place of residence or during business trips;
• constant stress at work or in the family;
• chronic depression;
• improper diet and exercise;
• impaired activity of the cardiovascular, respiratory, digestive and nervous systems;
• hypoglycaemia (impaired blood glucose metabolism).

Useful foods for insomnia

The hormone melatonin, which is produced by the human body, is an important element for healthy and deep sleep. Its low level in the blood leads to the appearance of causes of insomnia. To increase the amount of the substance helps the consumption of certain products:

• cherries, cherries, plums - they are natural sources of melatonin, eat 100-120 grams of them before bedtime;
• milk and dairy products - tryptophan and calcium in them help you fall asleep faster;
• bananas - stimulate the production of hormones, and potassium and magnesium in their composition have a relaxing effect on the nervous system and muscles;
• nuts, lean meat and whole grain bread - these products are rich in B vitamins, which are involved in the synthesis of tryptophan and melatonin.

Normalization of sleep is influenced by proper nutrition , which includes appropriate products that combine a set of proteins, fats and carbohydrates. This group includes:

• vegetables (lettuce);
• green spices (dill, basil);
• fruits (lemon, mulberry fruits );
• microalgae (spirulina, chlorella);
• whole grain products (brown rice, oats);
• all kinds of edible mushrooms;
• sea ​​fish and mussels.

Harmful products for insomnia

• To protect yourself from insomnia, it is necessary to exclude from the menu or limit the consumption of products and beverages containing caffeine: tea, coffee, cocoa, Coca-Cola, energy drinks, chocolate and others.
• Avoid the use of spicy spices that irritate the mucous membranes unnecessarily and can affect sleep.
• Exclude from the diet products that contain monosodium glutamate, artificial food colors and impurities of heavy metals.
• To get rid of insomnia, you also need to reduce or completely stop drinking alcohol and smoking.

General recommendations

To deal with insomnia, you need a comprehensive approach, which consists of changing the diet and menu, physical activity and work. There are a few basic principles that should be followed to normalize sleep and help you fall asleep faster:

• go to bed and get up at the same time - if you have to get up at 8:00 in the morning, then in the evening you should go to bed no later than 22:00 - 24:00; this regime must also be observed on weekends;
• go to bed at night when you fall asleep, do not bother to stay up late;
• the temperature in the bedroom should be around 16-19 degrees, and the noise and light should be minimized;
• before sleep do not be active, relax as much as possible; the most favorable time for active activities are the morning hours and the time from 16:00 to 19:00;
• do not take tonic drinks, heavy food and drugs with arousing effect after 16:00;
• up to two hours before bedtime you can eat light food and drink yogurt;
• do not drink a lot of fluids in the evening, this can make you get up at night and then find it difficult to fall asleep again;
• if you need daytime sleep (except nighttime), it should not be more than 30 minutes;
• take a warm bath with relaxing essential oils two hours before bedtime;
• make it a habit to walk in the fresh air in the evening or just bet on sex.