Food plays a key role in the chemical balance of the body and can both help and hinder your progress in finding an
insomnia cure.
Carbohydrates and Nocturnal Hypoglycemia
Nocturnal hypoglycemia (low nighttime blood glucose level) is an common cause of insomnia. When there is a drop in
the blood glucose level, it causes the release of hormones that regulate glucose levels. These compounds stimulate
the brain and are a natural signal that it is time to eat.
Eating a high-carbohydrate snack and avoiding high-protein foods in the hour or two before bed time helps some
people to fall asleep more easily. This is partially due to the fact that eating carbohydrates can significantly
increase levels of serotonin, which helps reduce anxiety and initiate sleep. Foods that promote drowsiness include
bananas, figs, dates, yogurt, milk, tuna, grapefruit, and whole grain crackers. However, some of these foods, like
milk, can create food intolerances and actually interfere with sleep.
If blood sugar is unstable, large spikes and drops in blood sugar can occur during sleep. When blood sugar levels
drop during sleep, adrenaline and cortisol are released by adrenal glands, disturbing sleep patterns. Complex
carbohydrates prevent nocturnal hypoglycemia and can help increase the levels of serotonin in the brain, which can
also help with sleep.
Tyramine and Sleep
Foods that contain tyramine cause the release of norepinephrine, a brain stimulant. Avoiding foods with tyramine,
particularly at night, may help those with sleep problems to sleep better. Some of the foods that contain tyramine
include bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes, and wine.
Food Allergies
When treating sleep disorders with diet modifications, it is especially important to rule out food allergies and
intolerances. Sleeplessness in babies has long been associated with cow's milk, a known allergen for many people.
Food allergy insomnia in a sleep disorder due to an allergic response to food allergens. It is typically caused
by the introduction of a new food or drink. If you're having trouble sleeping, avoid eating too many different things
late at night.
A study at the University of Birmingham in the U.K. discovered that food intolerances in adults are associated with
insomnia, anxiety, and severe depression.
Some health care providers use laboratory tests to determine if someone with sleep problems has specific food
allergies. If you have food allergies, be prepared to treat unintentional exposure. Even people who are aware of their food sensitivities occasionally make a mistake.
