A large percentage of the population suffers from insomnia, while even more people (about 2/3 of the population) often complain of sleep disturbances. Almost all of us have gone through periods in which we wake up in our sleep, have difficulty getting up in the morning, feel sleepy throughout the day, etc. These disorders naturally affect our mood, concentration and overall performance at work, school or any other activity. According to the results of a recent study, sleep disturbances even for one night lead to a decrease in performance and ability to concentrate by about 30% the next day.
Nutrients such as carbohydrates, tryptophan, and B vitamins can help treat insomnia. Tryptophan appears to be perhaps the most important nutrient for the quality of our sleep, as it is converted in the body to serotonin, which is associated with relaxation of the nervous system and aids sleep. Foods that contain tryptophan, such as milk, but also foods that contain carbohydrates, which according to studies increase the levels of tryptophan in the blood, such as all starchy whole grain foods, help to deal with sleep disorders. Correspondingly, the vitamins of the B complex also participate in the relaxation of the nervous system, and indirectly help to improve the quality of sleep (prefer whole grain foods that contain a greater amount of B vitamins). Other foods that seem to contribute are green leafy vegetables, such as lettuce and spinach, but also herbs, such as dill or basil.
Tip 1: Do not eat large amounts at dinner, especially fatty foods.
Very large meals usually lead to stomach upsets associated with sleep disturbances and worsen insomnia symptoms.
Tip 2: Accordingly, you should not go to bed on an empty stomach, as it is more likely that you will “lose” your sleep. Hypoglycemia causes the secretion of hormones (in order to regulate blood glucose levels), which essentially stimulate the brain, making it difficult to fall asleep.