What to eat when suffering from difficulty sleeping and insomnia?

What to eat when suffering from difficulty sleeping and insomnia?

When insomnia persists, the body not only feels fatigued but also faces the risks of a weakened immune system and metabolic disorders. Current sleep medicine research shows that adjusting specific nutrient groups in your daily diet directly impacts the body's ability to produce sleep-inducing neurotransmitters.

1. Food groups that support good sleep

Food choices should not merely stop at inducing sleepiness, but must also help maintain a stable sleep architecture and prevent waking up in the middle of the night. Adding the following foods to your daily menu can bring positive changes to your sleep:

Foods rich in magnesium and potassium: Magnesium acts as a GABA (Gamma-aminobutyric acid) agonist, which is the primary inhibitory neurotransmitter in the human nervous system, helping to calm the central nervous system and reduce stressful nerve impulses.

Dark green leafy vegetables such as spinach, along with legumes and almonds, are rich sources of magnesium. Potassium found in bananas and avocados helps prevent nighttime muscle cramps and spasms, allowing the body to relax completely.

Fruits that support melatonin production: Cherries (especially tart varieties) contain high levels of plant-based melatonin. Studies show that people who consume cherry juice twice a day experience longer sleep duration and better sleep efficiency. Kiwi is also a noteworthy option due to its high serotonin levels and antioxidant capacity, which help reduce inflammatory reactions—one of the causes of sleep disorders.

Source of omega-3 fatty acids: Fatty fish such as salmon and herring provide EPA and DHA. These fatty acids are not only good for cardiovascular health but also support hypothalamic function in regulating circadian rhythms, helping the body more accurately recognize when to rest.

2. Foods that adversely affect sleep

Sometimes, the cause of insomnia is not a nutrient deficiency, but the intake of substances that stimulate your nervous system. People who often struggle to fall asleep, toss and turn, or suffer from insomnia should avoid the following foods, especially after dinner:

Caffeine: Adenosine is a substance that accumulates in the brain throughout the day to build sleep pressure. Caffeine works by occupying adenosine receptors, preventing the brain from receiving fatigue signals. In sensitive individuals, caffeine can linger in the nervous system for 6 to 8 hours; therefore, consuming it after 2 PM often leads to tossing and turning at night.

Alcohol and alcoholic beverages: Many people turn to alcohol to help them fall asleep more easily. In reality, alcohol suppresses REM sleep (the dream and cognitive restorative phase). As blood alcohol levels drop in the middle of the night, the body experiences a rebound effect, leading to waking up, sweating, and a rapid heart rate.

Foods that strain the digestive system: Foods high in tyramine, such as aged cheese and bacon, can trigger the release of norepinephrine, a brain stimulant. In addition, overeating or consuming greasy foods close to bedtime puts pressure on the lower esophageal sphincter, leading to acid reflux—a silent cause of insomnia.

3. Healthy Diet for People with Insomnia

According to Specialist Doctor I Nguyen Huy Hoang from the Vietnam - Russia Hyperbaric Oxygen Center, besides non-pharmacological measures to support good sleep such as arranging a cool, airy sleeping space, maintaining a consistent sleep-wake schedule, exercising properly, and controlling light exposure 1-2 hours before bed... people suffering from insomnia should avoid eating large meals before bedtime; if feeling hungry, you can have a light snack such as 1 banana, 1 cup of yogurt, 1 hard-boiled egg, or cereals...

To improve insomnia, you should not focus on a single food but instead establish a well-rounded eating routine.

Dinner at least 3 hours before bedtime: This allows the stomach to complete most of the digestive process, helping body temperature drop to an ideal level for falling asleep.
Prioritize light, fiber-rich dinners: A meal with moderate protein from plants or fish, combined with green vegetables and a small portion of whole grains, will keep blood sugar stable throughout the night, preventing awakenings caused by nocturnal hypoglycemia.
Proper hydration: Drink enough water during the day, but gradually reduce your intake in the evening to avoid waking up multiple times to use the bathroom, which disrupts your sleep cycle.
Use herbal teas for support: Chamomile tea or lotus plumule tea contains apigenin, a compound that binds to certain receptors in the brain to promote relaxation without causing the side effects of chemical sedatives.