Can “sleep-aiding foods” really improve sleep?

One third of a person's life is spent sleeping.

Some people say, "Sleeping is a waste of time, and your best youth will be wasted in sleep," but that's not true.

Only by sleeping well in this 1/3 of the time can you live longer, better and more colorfully in the other 2/3 of the time.

Insomnia is one of the most common problems among office workers. One in three adults suffers from insomnia occasionally, and one in ten adults suffers from insomnia for a long time.

Studies have found that sleep time is related to weight. People who sleep less are more likely to gain weight. This may be because when people are sleepy, they will subconsciously eat to recharge their bodies!

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So what kind of food can help you sleep?

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Of the nutrients involved, L-tryptophan is the most studied.

Once in the body, this amino acid is converted into two chemicals associated with sleep:

melatonin, which helps regulate sleep cycles;

Serotonin, which has a relaxing effect.

Foods containing large amounts of tryptophan include poultry, egg protein, soybeans, low-fat dairy products, black sesame seeds, walnuts, almonds, etc.

——But can eating more foods containing tryptophan help you sleep?

——Unfortunately, the truth is not that simple.

A systematic review and analysis over the past 20 years found that the clinical conclusions on the use of tryptophan to treat insomnia are not uniform and inconclusive, and more controlled clinical studies are needed. In other words, some people find it effective while others do not.

Scientists do not have the confidence to tell you the exact answer as to who it is effective for and how much to take.

In addition to tryptophan, other small studies have found links between the following nutrients and foods and sleep aids, but the evidence is even weaker:

“Foods containing complex carbohydrates, protein and low fat may promote the production of serotonin and melatonin, such as oatmeal + low-fat milk”

"There is some link between hot milk and improved sleep. But maybe it's the psychological effect of the feeling of 'warmth', the soothing atmosphere makes people feel warm and relaxed"

"Foods rich in calcium, magnesium and B6 may help sleep, such as yogurt, whole grains, and fish."

“Berry fruits are rich in antioxidants and may counteract the oxidative stress caused by sleep disorders. For people with sleep disorders, kiwifruit may improve sleep duration (increasing sleep duration by one hour within one month)”

"Individuals with poor sleep who consume alpha-lactalbumin with dinner may experience reduced sleepiness and improved concentration the next morning after sleep"

Although there is little evidence to support the use of foods that help you sleep, there is strong evidence that eating habits that make you sleep poorly are harmful.

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These foods may keep you awake

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👉 Drinking caffeinated beverages before bed

It is generally recommended that people with poor sleep avoid consuming caffeine within 6 hours before bedtime. The stimulating effects of caffeine may take several hours to wear off;

👉 Eat foods high in saturated fat and sugar within 2 hours before bedtime

It is especially recommended that people who have trouble falling asleep or have shallow sleep should not eat high-fat and high-sugar foods for dinner;

👉 Eating spicy food before bed

👉 Drinking too much water before bed

How can you have good sleep quality if you always have to get up to go to the bathroom at night?

👉 Drinking before bed

Although alcohol can make some people drowsy, it can also reduce the quality of sleep, such as making deep sleep shallower and waking up more easily during the night.

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Summarizing the above research, my personal experience sharing

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The effect of food on sleep is uncertain and varies from person to person, as each person has different genes and metabolism. There is no harm in eating nutritious food, but don't expect it to be effective.

You should eat healthy food, but don’t eat too much of anything. If you eat too much, it won’t do any good. In fact, eating too much of any food is not good for you.

Drinking hot milk does help me sleep better than drinking coffee.

If certain foods work for you, such as drinking a glass of hot milk an hour before bedtime makes you sleep well, then keep this habit. But again, what works for you may not work for others.

Other methods, such as hot baths, massage relaxation, and waking up and going to bed on time, can also relax and promote sleep.

If you really have severe insomnia, you should still see a neurologist.

In summary, eat a healthy diet rich in fresh fruits, vegetables, whole grains and low-fat protein, maintain a healthy weight and get adequate exercise.

Follow a healthy schedule, find an outlet to release stress, and get a good night’s sleep, you will never go wrong.

References

[1]Golem DL, Martin-Biggers JT, et al. An integrative review of sleep for nutrition professionals. Adv Nutr. 2014;5(6):742-59.

[2]Sarris J, Byrne GJ. A systematic review of insomnia and complementary medicine. Sleep medicine reviews. 2011 Apr 1;15(2):99-106.

[3]C Rob Markus, Lisa M Jonkman et al. Evening intake of α-lactalbumin increases plasma tryptophan availability and improves morning alertness and brain measures of attention. The American Journal of Clinical Nutrition. 2005;81(5):1026–1033.

[4]Balogh A. Drug for the treatment of sleep disorders--review. Zeitschrift fur arztliche Fortbildung und Qualitatssicherung. 2001;95(1):11-6.

[5]American Sleep Association: About Sleep.

Author: Wang Xiaochun | Registered nutritionist and popularizer of Chinese nutrition knowledge

Edited by Annie Wei

ProofreadingYunjie