Approximately 30 million Americans suffer from some form of insomnia each year, according to Jan Stone’s article dated October 1992, “Wide Awake? Insomnia May or May Not be Stress Related,” and found on the online health magazine, Vibrant Life.
Insomnia refers to several different forms of sleeplessness including difficulty falling asleep, frequent waking throughout the night, or waking too early in the morning. Most people suffer from insomnia in one form or another at some time, which is referred to as transient insomnia. If insomnia occurs at least three nights a week for a month or longer it is considered chronic. According to Joy Bauer’s article dated April 18, 2007, “Can’t Sleep? Change Your Diet,” and found on the Today website, there are several factors that can cause insomnia: a medical condition, psychological preoccupation or lifestyle habits.
"Lifestyle habits" include eating and drinking habits, which are proven to affect the quality of sleep. It is important to eat and drink the right things, in moderate amounts at the right time. Some cases of insomnia can be combated with the right combination of nutrition and lifestyle habits.
How Certain Nutrients and Foods Help Promote Better Sleep
Circadian rhythm, or the internal body clock, tells the body when it is time to sleep and wake. This process is regulated by the hormone melatonin, which is synthesized from the sleep-inducing neurotransmitter serotonin, according to Janet Peel’s article, “The Effects of Food on Sleep.” Tryptophan, which is an amino acid component found in many plant and animal products, is one of the ingredients necessary for the body to make serotonin, which naturally creates feelings of calm and sleepiness.
Peel explains that tryptophan is transported to the brain by carbohydrates. The amino acid is then converted to serotonin by vitamin B6. Sodium rich foods like chicken and fish help to maintain the activity of serotonin in the body. Therefore, the combination of these food groups and nutrients at dinner can induce a better, deeper sleep.
It is important to understand that tryptophan is only effective if it reaches the brain. The challenge here is that all amino acids compete for transport to the brain, therefore, the right combination of foods is key. When tryptophan is eaten in conjunction with carbohydrates, the carbohydrates release insulin, which incorporates the “competing” amino acids into muscles and allows the tryptophan to make its way to the brain.
Healthy Eating Habits Promote a Good Night’s Sleep
Eating the right foods is necessary to bolster a good night’s sleep. Understanding when and how much of these foods should be eaten is just as important as the foods themselves. The digestive system naturally slows in the evening. Eating a large dinner late in the evening will cause the digestive system to work extra hard to digest and therefore cause the body to kick into overdrive.
Conversely, going to sleep on an empty stomach can cause blood glucose levels to fall, which triggers the pancreas to secrete the hormone glucagon. According to Peel’s article, this can stimulate the appetite center of the brain and can cause a person to awaken.
Follow these three simple practices in conjunction with healthy and well balanced sleep friendly meals to aid in a better night’s sleep:
- Don’t go to bed with a full stomach - this can cause heartburn which is the condition in which undigested food and stomach acids travel back up through the esophagus.
- Eat dinner three to four hours prior to going to bed to allow adequate time for digestion.
- Do not go to sleep on an empty stomach.
Diet can affect all aspects of life, from mood, to energy levels to quality of sleep. In some cases, lifestyle related insomnia can be remedied by changing eating habits. Including meal and snack choices rich in vitamins and nutrients known to induce calmness and sleepiness such as tryptophan, magnesium and calcium as part of a healthy nighttime diet can help a person get a good night’s sleep. These foods, eaten in moderation and at the right time, can be the natural way to a restful slumber.
Christin Aitchison - Christin is a freelance writer who has targeted the children's market for the past five years. Her publishing credits include Highlights ...
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