Your diet may be keeping you up at night. Stress and anxiety cause insomnia when health, family or work issues interfere with your normal routine or affect your daily life for long periods. A poor diet alone contributes to insomnia and may intensify your problems when you face stressful situations. Certain foods contain substances that affect your mood and behavior. A proper diet helps regulate physical and emotional reactions to everyday stresses for better sleep.
Stimulants
Drinks containing caffeine, such as coffee, tea and caffeinated soft drinks, have a stimulating effect on your body long after you consume them. Drinking coffee in the late afternoon and especially at night prevent you from falling asleep, or cause you to wake up in the middle of the night. Alcohol may have a sedating effect to help you fall asleep, but prevents deep sleep and may disrupt the sleeping pattern. Sugary foods raise your blood sugar levels, causing a burst of energy that prevents sleep. High-fat foods lead to indigestion or heartburn that result in insomnia. Avoid eating too much late in the evening and stick to light snacks.
Protein
High-protein foods include meat, poultry, fish and dairy products. Protein provides energy during the day, but too much protein interferes with sleep. Protein releases the amino acid tyrosine into the bloodstream. When tyrosine reaches the brain, it produces dopamine, epinephrine and norepinephrine -- brain chemicals that boost energy and mental alertness. Too much protein may overwhelm the body with energy and block the production of serotonin, a brain chemical that helps you relax. Eat low-fat versions of protein foods, including lean meat, poultry without skin and low-fat or fat-free dairy products.
Carbohydrates
Carbohydrates increase levels of serotonin. They include whole grains, rice, potatoes, nuts and corn. Carbohydrates release insulin into the blood. Insulin helps pave the way for the amino acid tryptophan to cross over from the bloodstream to the brain. Tryptophan converts to serotonin in the brain for calming effects that provide better sleep.
Better Digestion
Along with reducing fat intake through low-fat protein foods, add more high-fiber foods to your diet. Fiber aids digestion. The stomach does not work as hard to digest these foods, as it does with high-fat foods. Eat fresh fruit and vegetables or canned and frozen products without added sugar or fatty additives. Consume more steamed vegetables and avoid fried or breaded vegetables. Whole-grain bread and pasta, high-fiber cereal, brown rice and oatmeal contain carbohydrates to improve your serotonin levels and promote sleep.
