Are you suffering from insomnia? Then you should take a closer look. Food cravings could be a sign of sleep deprivation. Striking a balance in your diet is crucial.
Food cravings could be a sign of sleep deprivation. But be careful: Some foods that are otherwise recommended can cause you problems at night, while others that you should avoid may help you sleep better. So it takes a certain sensitivity to find the right balance.
Research on nutrition and sleep
Research on the relationship between diet and sleep is still in its early stages. We all react differently to certain foods, so the following tips are recommendations to try out rather than hard and fast rules. And remember: sleep problems can have many causes, not just diet.
The role of carbohydrates
Despite the trend towards low-carb diets, avoiding complex carbohydrates could disrupt your sleep. These carbohydrates, as found in whole grains, can promote the release of serotonin, which is known as the feel-good hormone and helps you relax.
Fat and timing
Saturated fatty acids, found in high-fat foods like sausage and salmon, can put a strain on digestion and affect your sleep. The timing of your meals also plays a role: ideally, there should be a gap of two to four hours between your last meal and going to bed so as not to disturb your digestion.
Finding the right balance
Not eating too much or too little before going to bed is crucial. A small snack can help satisfy hunger and help you fall asleep. Nuts are a good choice because they contain sleep-promoting proteins. However, avoid sugary foods like chocolate as they can affect your blood sugar levels.
The preparation of vegetables
Raw vegetables can cause digestive problems and disrupt sleep in some people. It is therefore advisable to steam vegetables and eat them warm or at least lukewarm.
Alcohol and caffeine
A glass of wine or beer may help you fall asleep, but alcohol disrupts the sleep cycle and leads to restless sleep in the second half of the night. Caffeine should also be avoided, especially in the afternoon.
Alternatives for a better night’s sleep
There are drinks that can help you sleep, such as warm teas, especially melissa tea. If you sweeten your tea, it’s best to use honey, which has an additional relaxing effect.
Overall, your diet can have a major impact on your sleep, but it is not always the only cause of sleep problems. Try these tips and see if your sleep improves. If not, you should consider other reasons for your sleep disorders.
