People who have trouble sleeping can try these foods. We recommend collecting them

In modern life, sleep disorders have become a global health problem. These issues can cause problems like trouble falling asleep, light sleep, waking up too early, or feeling sleepy during the day.

Experts often see sleeping pills as the best fix for sleep issues. But recent studies show that changing your diet can be a safe way to boost sleep. Research shows that changing your diet can cut sleep latency by 40% and boost sleep efficiency by 35%. Next, we will analyze how nutrition and sleep work together. We will provide dietary strategies and plans to tackle sleep disorders. We will help friends with sleep issues. We will show how food choices can improve sleep quality.

Nutrients and foods that promote sleep

1. Melatonin

Melatonin is an important hormone that regulates the sleep-wake cycle. Natural sources: cherries (especially sour cherries), grapes, tomatoes, walnuts, oats, etc.

2. Magnesium

Magnesium can relax the nervous system, relieve anxiety, and improve deep sleep. Studies have found that supplementing 500mg/day of magnesium can extend deep sleep time by 30 minutes.

High-quality food sources

• Green leafy vegetables (spinach, kale, etc.);
• Kiwi, cherry, avocado, banana, etc.;
• Dark chocolate;
• Whole grains (brown rice, quinoa, etc.);
• Nuts (almonds, cashews, pumpkin seeds, etc.).

Note: Phytic acid in processed foods will hinder magnesium absorption, so it is recommended to choose natural ingredients.

3. Tryptophan

Serotonin (5-HT) in the brain is a precursor for the synthesis of melatonin (sleep hormone), and its level directly affects the sleep-wake cycle. Tryptophan, as an essential amino acid for the synthesis of serotonin, needs to be ingested through diet. Tryptophan is more easily converted into 5-hydroxytryptophan (5-HTP) through the blood-brain barrier with the help of carbohydrates, and finally synthesizes melatonin. Foods rich in tryptophan: milk, bananas, nuts, etc.

4. Gamma-aminobutyric acid (GABA)

GABA has a sedative effect. Although it is difficult to directly penetrate the blood-brain barrier, it can work through the vagus nerve pathway. Fermented foods such as natto contain a relatively rich amount of GABA. Metabolites such as short-chain fatty acids (SCFAs) of intestinal flora can regulate the level of gamma-aminobutyric acid (GABA). Fermented foods (yogurt, kimchi, etc.) and prebiotics can promote the proliferation of probiotics, optimize the structure of intestinal flora, and thus improve sleep. Foods rich in prebiotics include onions, garlic, oats, etc.

5. Vitamin D

The risk of insomnia increases by 59% for serum 25(OH)D levels <20ng/ml. It is recommended to synthesize through sunlight combined with dietary supplements to maintain the optimal concentration of 40-60ng/ml. However, it is necessary to avoid blue light exposure at night to affect melatonin secretion.

6. B vitamins

Vitamin B6 can help convert tryptophan into melatonin; B12 regulates circadian rhythm gene expression; and folic acid deficiency is associated with insomnia. Studies have shown that supplementing with B-complex vitamins can advance the sleep phase. Vitamin B6 food sources: fish (salmon, tuna, etc.), chicken breast, chickpeas, potatoes, bananas, etc.; Vitamin B12 food sources: animal liver and kidney, meat, dairy products, eggs, etc.; Folic acid food sources: green leafy vegetables, beans, animal liver, etc.

7. Calcium

Calcium promotes the absorption of tryptophan, and calcium and magnesium work synergistically to stabilize nerve conduction. The ideal calcium-magnesium ratio is 2:1. The combination of dairy products and green leafy vegetables can optimize calcium absorption. Calcium food sources: dairy products, tofu, sesame, dark green vegetables, etc.

8. Omega-3 fatty acids

EPA/DHA improves sleep continuity by inhibiting pro-inflammatory factors such as IL-6. Deep-sea fish intake 3 times a week can improve sleep efficiency. High-quality food sources: deep-sea fish (salmon, sardines, etc.), flax seeds, walnuts, etc.

9. Complex carbohydrates

High glycemic index (GI) diets cause blood sugar to rise and fall suddenly, stimulate cortisol secretion, and cause nighttime awakenings. Complex carbohydrates rich in dietary fiber (such as oats, quinoa, etc.) can stabilize blood sugar, reduce stress hormone interference, and thus improve sleep.

Avoid or limit these foods and water

1. Caffeine

Caffeinated foods such as coffee, strong tea, energy drinks, and chocolate may delay bedtime. The half-life of caffeine is about 5 hours, so it is recommended that sensitive people avoid consuming caffeinated foods in the afternoon. Invisible sources of caffeine: chocolate, painkillers, etc.

2. Alcohol

Although alcohol can help you fall asleep quickly, it interferes with the deep sleep cycle and causes frequent awakenings at night.

3. High-sugar or high-glycemic index (GI) foods

Eating sweets and refined carbohydrates (such as white bread, cakes, etc.) before going to bed can cause blood sugar fluctuations and increase the number of awakenings.

4. High-fat or spicy foods

Greasy or spicy foods may cause heartburn and indigestion, affecting sleep quality.

5. Drink plenty of water

Reduce water intake 1 hour before bedtime to avoid frequent nocturia interrupting sleep.

Dietary pattern recommendations for improving sleep

1. Regular meals

Fix three meals a day and avoid overeating 2-3 hours before bedtime (especially high-calorie foods). Limiting the eating time window (such as intermittent fasting at 8:16) can strengthen the biological clock.

2. Light dinner principle

Dinner should be light and easy to digest (such as fish, vegetables, and whole grains) to avoid excessive stimulation of the stomach and intestines.

3. Sleep-aiding drinks

Drinks containing natural sleep-aiding ingredients such as milk and sour cherry juice can be consumed in moderation 1 hour before bedtime.

4. Avoid sleeping on an empty stomach

If you are hungry before bedtime, you can choose a small amount of low-GI food (such as a handful of nuts, etc.).

5. Principles of three-meal distribution

• Breakfast: high protein (eggs) + complex carbohydrates (oats, etc.) to stabilize daytime serotonin;
• Finish dinner 3 hours in advance to avoid digestive burden interfering with sleep;
• Snack before bed (if necessary): yogurt + fruits that help sleep (kiwi, cherry, etc.)

Nutritional intervention for special populations

1. Menopausal women

• Increase the intake of foods rich in soy isoflavones (natto, tofu, etc.) to regulate estrogen fluctuations;
• Intake of foods rich in calcium, magnesium, and vitamin E to relieve sleep interruptions caused by hot flashes and night sweats.

2. Diabetic groups

Choose a low GI dinner to prevent nocturnal hypoglycemia

3. Gastroesophageal reflux patients

Avoid eating 3 hours before bedtime; choose alkaline foods (such as bananas, etc.) to neutralize stomach acid.

4. Elderly people with sleep disorders

Accept natural light in the morning, and increase the tryptophan + carbohydrate combination (such as bananas + whole wheat bread, etc.) for dinner to improve the efficiency of brain barrier transport.

5. Nutritional strategies for shift workers

Increasing the intake of foods rich in nutrients such as B vitamins, vitamin D, magnesium, and melatonin in "night" work meals, and supplementing nutritional preparations when necessary, can reduce daytime sleep disorders.

Notes:

• Some people are sensitive to tyrosine (such as cheese and red meat), which may affect sleep, and their own reactions need to be observed;
• Dietary intervention for sleep disorders needs to be combined with regular work and rest, moderate exercise (avoid strenuous exercise before bedtime) and decompression measures (meditation, deep breathing) for comprehensive intervention.

When do you need to see a doctor for poor sleep?

If sleep problems continue for more than 1 month after dietary adjustments, or are accompanied by daytime fatigue, depression and other symptoms, it is recommended to seek medical attention in time to rule out potential diseases that affect sleep (such as sleep apnea syndrome, thyroid dysfunction, anxiety, etc.).

Doctors say we can boost sleep quality for many people. After 4 weeks of steady effort, a mix of a good diet and healthy habits helps. Dietary changes can help, but they are not enough on their own. Timely medical treatment is essential for serious sleep disorders.