You are here

How can I fight insomnia naturally?

mayajustin's picture
Submitted by mayajustin on Wed, 09/01/2021 - 20:46

We tell you what to eat to avoid insomnia. We review which are the foods that help you the most to sleep.
Although there can be many reasons that lead us to not being able to sleep properly, such as stress, physical illness, family problems, etc., the fact of including certain foods in our diet can help us sleep better.
Foods rich in tryptophan, magnesium, calcium and melatonin will be our best allies when going to bed.
What to eat to avoid insomnia
Apart from remembering which are the foods that will help us the most to sleep, it is worth remembering the importance of not abusing foods that contain exciting substances such as coffee, tea, caffeinated soft drinks or energy drinks that contain other energizing substances such as ginseng or taurine.
Foods rich in tryptophan
Tryptophan is an amino acid that plays an important role when it comes to falling asleep. We will find it in yogurt, bananas and tuna, recommended foods for dinner.
Foods rich in Omega-3 fatty acids
We must flee from saturated fats and trans fats, instead we must choose foods that contain easily digestible fatty acids such as fresh mackerel, salmon, sardines and, in general, grilled oily fish.
Iron rich foods
A low level of iron in the body can also cause insomnia, so we must maintain it at adequate levels by including red meat, white fish, skinless chicken, whole grains, lentils and green leafy vegetables in our diet.
The carbohydrates unrefined burn very slowly during sleep so favor it.
Vitamin B6
Vitamin B6 deficiency can also lead to insomnia, so if we find it difficult to sleep, we should not stop drinking cow's milk -even if it is skimmed- and lean meats.
Omega-6 fatty acids
They act directly on the nerves of the brain and indirectly on neurotransmitters and other substances necessary to fall asleep. We find them in sunflower, pumpkin, sesame and flax seeds.
When it involves weight loss, protein is that the king of nutrients. Your body burns calories once digesting and metabolizing the protein you eat, therefore a diet will boost metabolism by up to 80-100 calories per day. A diet may cause you to feel fuller and scale back your appetite. In fact, some studies show that individuals eat over four hundred fewer calories per day on a diet. Even one thing as simple as intake a high-protein breakfast (like eggs) will have a strong impact.