At night, poor sleep – happens to many people. It gets annoying if you regularly can't sleep well. It is not only annoying to lie awake in bed often during the night; it also comes at the expense of good physical and mental health.
After all, everyone needs enough sleep to function properly during the day. But this is easier said than done for many. Fortunately, not being able to sleep is something that can be prevented through the right lifestyle. For example, think about eating the right food.
In this article, you can read more about the different types of nutrition against sleep that has been proven to be effective. This way you can combat long-term sleep deprivation in a natural and fast way.
Preventing poor sleep with nutrition as a basis
When it comes to nutrition, people can – with a few small adjustments – ensure that they will sleep like a baby at night instead of being unable to sleep. You may be wondering if using a dietary supplement isn't much more effective. Then you are not alone!
Of course, there are many nutritional supplements against poor sleep that can benefit one, but these should be used purely and only in addition to a healthy and varied diet (consisting of the right foods).
Eating the right food for bad sleep provides your body with several nutrients that will counteract the inability to sleep. We have chosen to explain three types of food, which everyone can add to his or her diet relatively easily.
1. Fiber-rich food fights bad sleep
Research has shown that people with a high fiber intake spend more time in the REM phase than those with a low fiber intake. This is a part of the sleep cycle that is best associated with dreams. But how is it possible that fiber-rich food ensures that you can sleep better at night?
Researchers aren't quite sure about that yet. They think this is most likely related to the relationship between high-fiber foods and the so-called “glycemic index”. Fiber is carbohydrates that cannot be digested by the body.
Food rich in fiber has a protective effect on the glycemic index. When this index is stabilized, someone with poor sleep suffers less from peaks and troughs. Being able to sleep better is one of the health benefits that result.
Do you suffer from not being able to sleep and do you want to improve your sleep through fiber-rich food? Then try adding the following foods to your diet: Pears, avocados, chickpeas, lentils, oats, apples, and carrots.
Read on to find out which foods can further support you in fighting poor sleep.
2. Magnesium-rich foods against sleep deprivation
You can also tackle poor sleep by consuming magnesium-rich foods.
Magnesium is one of the most abundant minerals on earth and is present in many foods. This mineral is essential for the proper functioning of the human body, as it is involved in many processes in the body.
Not getting enough magnesium can cause sleep disturbances and even insomnia. Certain groups of people are at higher risk of a magnesium deficiency, including:
- People with digestive disorders: Digestive tract problems can prevent your body from absorbing vitamins and minerals properly, leading to deficiencies
- Individuals with diabetes: Insulin resistance and diabetes are linked to excess magnesium loss
- People with alcohol addiction: Deficiency of this mineral is common in those who drink a lot of alcohol
- Older adults: Many older adults eat less magnesium-rich diets than younger adults and can absorb it less efficiently
Not only can magnesium help you fall asleep, but it also plays a role in achieving deep and restful sleep. Now you may be wondering which foods are rich in magnesium, so that poor sleep will soon be a thing of the past.
Magnesium-rich foods include Tuna, brown rice, almonds, dark chocolate, bananas, spinach, salmon, potatoes, and cashews. By eating enough of one or more of these foods every day, you are most likely getting enough magnesium to fight the inability to sleep.
3. Addressing inability to sleep with protein-rich foods
There is some evidence that consuming protein before bed is associated with better sleep quality, including less waking up during the night.
For example, one study found that participants who ate meals high in protein and low in saturated fat fell asleep much faster than those who didn't. Those who ate a lot of protein-rich foods fell asleep on average after 17 minutes. This is in contrast to the others, which took an average of 29 minutes.
Other research suggests that a protein-rich meal can increase the availability of tryptophan in the brain, which is necessary for the production of the relaxing hormone serotonin. People who can't sleep will logically notice the benefits.
High-protein foods that you can add to your diet to help deal with poor sleep include Turkey, chicken, cheese, fish (such as salmon and tuna), yogurt, and eggs.
Tackling poor sleep with nutritional supplements
At the beginning of this article, we described that nutritional supplements should only be used as a supplement to a healthy and varied diet. Still, the right nutritional supplements can help you sleep better at night. Below we will highlight two, both of which can be linked to reducing poor sleep.
Melatonin dietary supplements: Melatonin is also known as the “sleep hormone”. Melatonin is a hormone that your body naturally produces when it gets dark. When this hormone is released, most people become tired and fall asleep easily. However, this is not the case for everyone. Dietary supplements with melatonin can then offer the solution. Please discuss this with a medical specialist first.
Food supplements with CBD: CBD is extracted from hemp plants, but does not contain the psychoactive compound called “THC”. That is a big plus for people who want to tackle poor sleep through the use of a CBD food supplement. After all, it does not result in a “high”, as is the case with substances with THC. CBD supplements, such as CBD oil, ensure that your body relaxes. This makes it easier for many people to fall asleep when they normally cannot sleep.
Fighting bad sleep with nutrition in summary
Foods rich in magnesium, protein, and fiber can have a beneficial effect on preventing poor sleep.
It is wise not to radically change your diet yourself. For example, you can obtain information from nutritionists, such as dieticians.
They can offer you tools to add foods to your diet healthily and responsibly, or to omit certain foods from your diet.
That way you can tackle bad sleep most healthily and effectively so that you can sleep well again in no time by using the right nutrition and perhaps also nutritional supplements.
Are you curious about more tips on combating poor sleep? Also read: Sleep well and deeply with the help of these 8 tips