Insomnia makes it difficult to get to sleep or wakes you in the middle of the night so you can't get back to sleep. The condition causes harm in your everyday life because you feel unrefreshed when you wake up and go through the day with a lack of energy. Eating foods high in carbohydrates later in the day or a small amount before bedtime may help improve your sleeping patterns.
Insomnia Causes
Causes of insomnia include stress and anxiety, depression and poor sleeping habits, such as an irregular sleep schedule or stimulating activities before bedtime, according to MayoClinic.com. Certain medications may contain caffeine or other stimulants to interfere with sleep. Caffeine late in the day or evening keeps you from falling asleep at night. Alcohol prevents deep sleep so you don't feel rested when you awake. Eating too much late in the evening can also contribute to insomnia.
Serotonin
Carbohydrates help start a process in your body that can calm your moods and improve your sleep. Carbohydrates release insulin into your bloodstream. Insulin boosts the function of an amino acid called tryptophan. Amino acids help manufacture certain neurotransmitters that regulate your mood and behavior, Middle Tennessee State University explains. Tryptophan travels from the bloodstream to the brain where it converts to serotonin, a neurotransmitter that provides you with calming effects for relaxation and better sleep.
Energizing Foods
Other amino acids, however, often crowd out tryptophan in the process. When you eat high-protein foods, such as beef, poultry, fish and dairy products, an amino acid called tyrosine overpowers tryptophan and travels to the brain where it boosts levels of dopamine, epinephrine and norepinephrine. These neurotransmitters improve mental alertness and energy. This keeps you energized, but doesn't help when you suffer from insomnia.
Sleep and Anxiety
Eating more carbohydrates improves the performance of tryptophan so it can provide the brain with serotonin to help you sleep. Carbohydrates include fruits, vegetables and whole grains, such as bread, pasta, high-fiber cereal, oatmeal, brown rice and barley. Focusing more on carbohydrates helps provide you with a sense of calm to improve your sleep. Carbohydrates also help combat anxiety during the day to improve your sleep later on. Some protein foods, including poultry, milk and cheese, also contain tryptophan. These foods can provide you with necessary protein for energy while helping your serotonin levels to keep you relaxed and avoid anxiety due to stressful situations.
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