Nowadays many people (and especially women) suffer from insomnia. Anxiety and stress seem to contribute to this problem. Fortunately there are some natural methods to help you combat this condition. One of these methods is nutrition. The first thing you need to do in order to stop insomnia through your diet is to avoid certain foods that trigger this condition.
Foods that cause insomnia:
Alcohol: it is responsible for sleep disorders because it causes the secretion of the hormone insulin, which leads to tension. Salt: it is the enemy of good sleep because it causes fluid retention and interferes with muscle relaxation. Hazelnuts and walnuts: they are high in plant proteins that require specific digestive enzymes and they are inconsistent with the chemical process of relaxation leading to sleep. The consumption of this type of nuts leads to physical and mental stimulation. Cheese: it interferes with the absorption of magnesium and zinc. These trace elements may be absorbed in very small quantities by the body, but play an important role in the chemical and hormonal responses of the nervous system.
You also need to stay away from other stimulating foods like: mustard, curry and spicy food in general, chocolate, coffee and beverages containing caffeine, and generally anything that stimulates the nervous system. Additionally, shortly before going to bed you need to avoid foods containing tyramine (sugar, tomatoes, spinach, sausage), because they release components that "wake up" the brain.
On the contrary, you should try to eat foods that fight insomnia. For example, you can start eating foods high in starch, like crackers or bread at dinner, because they increase the levels of serotonin (a hormone that combats anxiety and facilitates sleep). Eating foods that contain tryptophan, such as bananas, yogurt, milk and tuna can also be very helpful. Tryptophan is an amino acid that is a precursor of serotonin and melatonin, hormones that balance the rhythm of sleep. Other foods that can help you get a good night's sleep are lettuce and cabbage. These vegetables are known for their calming and detoxification properties. They are easily digestible and contain plenty of B vitamins and vitamin C.
In general in order to get a good night's sleep you need to:
Limit the amount of food and calories at dinner, but do not eat less than 250 calories at dinner because hunger may prevent you from sleeping. Try not to eat anything after 21.00 - 22.00 or less than three hours before going to bed.
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