Did you know that you can solve your sleeping problems with food? After all, if there is food that keeps your adrenaline pumping, you can also find food that calms your nerves. In fact, this topic is thoroughly discussed in Chrononutrition.
Chrononutrition is the scientific field that links sleep and food. According to experts in this field, certain neurotransmitters are involved in one’s sleeping cycle. In addition, these neurotransmitters are found in certain foods.
Therefore, with the proper nutrients, your sleeping patterns can be significantly improved. However, before people hit their Canadian mattresses and sleep, there are certain food items to take note of and to avoid.
Top Foods That Can Help with Sleep Problems
Although carbohydrates are generally used for energy accumulation, it’s best to choose complex carbohydrates, like what you get from potatoes, brown rice, and pasta.
This is because complex carbohydrates can be easily digested, so it’s less likely to experience spiking blood sugar. In addition, your tryptophan levels tend to increase, along with the body’s melatonin production.
B Vitamins from Proteins
B vitamins are involved in the body’s utilization of melatonin and its production, as well as the other ‘sleep’ neurotransmitters. Because of this, a lack of vitamin B can spell trouble for your sleep patterns.
With that said, you can get vitamin B12 from aquatic sources, like fish and oysters, poultry meat, and nuts.
Melatonin is undoubtedly critical for inducing sleep. Fortunately, there are plenty of food items from different food groups that have high melatonin content. Some examples of these are peppers, mushrooms, legumes, and berries.
Magnesium is considered a muscle relaxant, but another essential function of this mineral is its ability to enhance melatonin secretion.
With that said, the top food item that can provide enough magnesium content for the body is edible seeds.
Although magnesium is more deeply researched, zinc, on the other hand, has also been found to be capable of improving sleep quality and overall duration. With that said, some of the excellent sources of zinc are cereal grains, meat, and eggs.
Top Foods That Can Cause Sleep Problems
It’s also vital to learn what food items cause sleep issues. After all, some can cause sleeplessness, while others can give you gastrointestinal and digestive issues. So with that said, check them out below.
It is already a well-known fact that excessive sugar intake can pose severe risks to your health. In addition, it can make falling asleep more difficult, so it’s best to avoid sugary drinks and food before bedtime.
Citrus fruits and beverages are acidic, which can trigger uneasiness for those with sensitive stomachs. In addition, acid reflux can be troublesome and can make it tough to fall asleep at night.
While water will always be beneficial to the body, drinking a glass or more right before your bedtime can actually disrupt sleep. This is because it can contribute to indigestion or increase the times you need to get up and go to the bathroom.
While alcohol can indeed knock you out, it doesn’t mean you’ll experience pleasant sleep. Moreover, the following day, you will feel the after-effects of drinking alcohol the night before.
Much like sugar, caffeine products are classified as stimulants. This is because they stimulate activity, especially in the brain and heart. Therefore, consuming caffeinated products can make it tough for you to sleep at night.
With that said, it’s advisable to avoid consuming food or beverages that can cause sleep problems 3 to 4 hours before sleeping. On the other hand, it is okay to eat beneficial food items just moments before sleeping.
However, you should also avoid sleeping with a full stomach, as it can also trigger sleep problems.