Chronic insomnia is a condition that affects about one-third of American adults, according to the University of Maryland Medical Center. Although there is no known cause, depression, use of tobacco and alcohol, menopause and stress may contribute to it. Chronic insomnia is characterized by symptoms, such as headaches, fatigue, anxiety and cognitive impairment. Although diet cannot cure insomnia, certain dietary changes may help improve sleep and reduce symptoms.
Tryptophan-Rich Foods
Tryptophan is an amino acid found in food sources, such as yogurt, milk, bananas, tuna, whole-grain breads, figs and turkey. This amino acid may stimulate your body's production of dopamine and serotonin, which are neurotransmitter chemicals best known for their role in relieving depression and anxiety. These neurotransmitter chemicals may also have a sedative effect, making it easier for you to fall asleep and stay asleep. Consuming foods containing tryptophan may help ease the effects of insomnia.
Complex Carbohydrates
Complex carbohydrates are found in foods, such as whole-grain pastas, breads, crackers, bagels and cereals. These carbohydrates provide fuel for your body to repair organ, bone, muscle and connective tissue cells. Complex carbohydrates may enhance your body's production of melatonin and serotonin, which may improve sleep quality. However, avoid foods made from processed, bleached flour. These foods contain simple carbohydrates, which may cause energy spikes and disrupt sleep.
Tyramine-Rich Foods
Avoid foods containing tyramine, an amino acid that stimulates your body's production of norepinephrine. Like serotonin and dopamine, norepinephrine is a neurotransmitter chemical; however, it is a brain stimulant that may impair your ability to fall asleep. Norepinephrine may also cause you to wake frequently, leaving you feeling tired after sleep. Eggplant, bacon, ham, sausage, spinach and potatoes contain tyramine.
Caffeine
Caffeine is one of the most commonly used drugs in the United States. It is well-known for its stimulant properties. Avoid consuming foods and beverages containing caffeine, particularly in the afternoon and evening. This chemical can cause sleep disruptions for up to eight hours after consumption. Coffee, soft drinks, chocolate and black tea are all high in caffeine.
References
- University of Maryland Medical Center: Insomnia
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
