What should we eat to treat insomnia? 🥱🥱

The human body needs rest during the night for recovery to be ready to start a new day; One of the problems that disrupts this cycle is insomnia, which makes sleeping difficult and exhausting. In addition to having a hard time falling asleep, a person may wake up early when suffering from this disorder and not be able to fall asleep again, for this reason, during the day, with body fatigue, decreased energy, decreased brain function and efficiency, as well as An unbalanced mood is encountered.

Due to the importance of this topic and the fact that many people suffer from this disorder, in the rest of the article, we present the causes of insomnia and suggested solutions for treating insomnia; Stay with us until the end of the article to answer the question of what to eat to treat insomnia.

Symptoms of insomnia

The following are the most important symptoms of insomnia:

• Difficulty falling asleep during the night
• Waking up frequently during the night
• Waking up early and not going to sleep
• Feeling tired and lethargic after sleep and during the day
• Mood related disorders such as depression, anxiety and irritability
• Decreased brain function and as a result decreased work performance
• Lack of concentration and increased error rate

Types of insomnia

In general, insomnia can be divided into three categories; Types of insomnia include:

• Transient insomnia: a person suffers from transient insomnia when the symptoms of insomnia last up to three nights.
• Acute insomnia: Acute insomnia, also known as short-term insomnia, occurs when the symptoms of insomnia persist for up to a week.
• Chronic insomnia: Chronic insomnia is the most severe type of insomnia that lasts for months and even years; According to the National Health Center, many people who suffer from chronic insomnia suffer from underlying problems and diseases.

Do you know that magnesium deficiency can be one of the causes of insomnia? Have you ever purchased magnesium tablets?

Causes of insomnia

In this part of the article, we discuss the most important causes of chronic insomnia as well as other causes of insomnia; Causes of insomnia include:

Stress

People put a lot of pressure on their bodies in various situations such as academic, financial, family pressures, etc., because of this, the health status of the body is disturbed and sleeping becomes a difficult task. For this reason, stress is one of the causes of insomnia because people deal with it in various situations in life, and sometimes due to lack of proper control, it may cause a disorder such as insomnia.

Schedule of activities

Many people postpone doing their work and activities to hours that are in conflict with night sleep, that’s why the constant change of shifts and working hours can change the sleep schedule and cause insomnia.

Unhealthy sleep habits

Some unhealthy habits related to sleep, such as an irregular and restless sleeping environment, using smart phones and computer devices before going to sleep, taking a nap in the evening, as well as stimulating activities before going to sleep, can disrupt the sleep cycle and cause insomnia in a person.

Unhealthy eating habits

One of the unhealthy eating habits that has a great impact on sleep and related disorders is eating at the end of the night; People who eat a large amount of food before going to bed face insomnia while sleeping, for this reason, in addition to heartburn during the night, they also experience frequent waking up.

Psychopathy

Some mental disorders, the most important of which are anxiety, stress and depression, can put a lot of pressure on a person and aggravate insomnia.

taking medication

Some medications such as antidepressants, blood pressure medications, asthma medications, and pain relievers such as colds, weight loss medications, and caffeine-containing medications can cause many changes in the sleep cycle.

diseases

Some diseases such as cancer, cardiovascular diseases, overactive thyroid, Alzheimer’s, chronic pain and asthma cause many changes in the cycle of insomnia and lead to insomnia disorder in a person.

Read more: The strongest herbal sleep medicine for a restful sleep

What should we eat to treat insomnia?

In this part of the article, we answer the important question of what to eat to treat insomnia.

• Foods containing potassium: Foods containing potassium increase the production of serotonin in the body and help to relax the body. Chicken, fish, turkey and tuna can be mentioned as sources of potassium.
• Carbohydrate-containing foods: Carbohydrates like potassium help produce serotonin in the body; Among the sources of carbohydrates, we can mention potatoes and pumpkin, which are suitable for dinner.
• Group B vitamins: Group B vitamins are very important in many cases; Among the sources that contain them, we can refer to nutrients, meat, leafy vegetables, liver, etc.
• Foods containing magnesium: magnesium is very important as one of the most important soothing minerals, which we will examine in a specialized way in the rest of the article; Sources containing magnesium include sesame, sunflower seeds, oats and leafy vegetables.

What are the foods that should be avoided to treat insomnia?

People in the process of treating insomnia should avoid certain foods, which are listed below; Foods that should be avoided to treat insomnia include:

• Food allergens
• A lot of sugar and sugary substances
• Fatty and fried foods

Magnesium for insomnia

As mentioned at the beginning of the article, the use of magnesium as a relaxing mineral is very important. Sleep disorders can be improved with natural sources of magnesium or taking magnesium tablets:

Benefits of magnesium

Among the most important benefits of magnesium, the following can be mentioned:

• Increase the quality of sleep
• Food decomposition
• Improve the nervous system
• Strength of teeth and bones
• Cell divisions
• Improve muscle function
• More calcium absorption

Magnesium and insomnia

The presence of the nutrient magnesium in the diet can reduce disorders related to insomnia and provide better quality sleep for people; Studies conducted on the elderly show that taking magnesium capsules for 8 weeks has given these people energy and better quality sleep.

The best time to take magnesium tablets

Remember that the time of taking magnesium tablets is not so important that it takes place at a certain time of the day or night. But it is better to prepare it with a full stomach and consult a doctor; If you are using magnesium supplements to treat insomnia disorders, the best time to take magnesium tablets is one to two hours before bedtime.

Types of magnesium tablets and supplements

Magnesium tablets are divided into magnesium citrate, magnesium oxide, magnesium sulfate, marine magnesium, magnesium tartrate, magnesium malate and magnesium chloride based on the type and amount of absorption. Remember that magnesium tablets are divided into magnesium tablets, magnesium capsules, magnesium syrup, magnesium spray, magnesium oral powder and magnesium suckable powder, and magnesium effervescent tablets in terms of dosage and form, which we will describe below.

• Magnesium Citrate: One of the most popular magnesium supplements is magnesium citrate, which is very popular due to its easy absorption and low price. Many people use magnesium citrate tablets for colon problems.

• Magnesium oxide: Magnesium oxide is another type of magnesium tablet that is easily available, but its absorption rate is lower than magnesium citrate. Most people use this type to reduce constipation problems.

• Magnesium sulfate: magnesium sulfate tablet is produced from three compounds of magnesium, sulfur and oxygen and has a texture like table salt; This type of magnesium is also used in skin care products and body lotion.

Insomnia treatment solutions

As mentioned in the article, taking magnesium tablets can greatly reduce insomnia and treat related disorders; In the rest of the article, we discuss some solutions for treating insomnia.

healthy diet

Changes related to habits and diet, as well as the consumption of foods that help treat insomnia disorders, have many effects on the treatment of this disorder; It is interesting to know that most people who suffer from insomnia have an unhealthy diet and inappropriate habits.

To change the diet better before going to sleep, avoid consuming carbohydrates and high sugar, grains and legumes; Postpone the consumption of fatty foods to another time so that the digestive system digests the food more easily and brings quality sleep.

Consuming foods such as sugar-free yogurt and avocado, due to the rich sources of magnesium and potassium, can provide you with quality and relaxing sleep; As mentioned in the article, you can also use magnesium sachets to compensate for magnesium.

Avoid stress

Controlling anxiety and stress during the day can make you sleep better at night; Most people face stressful factors in addition to problems related to nutrition during the day. For this reason, their sleep cycle is often disrupted; In this case, the brain and different thoughts compete with the body and lead to insomnia.

Supplement use

Taking supplements such as magnesium has helped to increase the quality of sleep and can reduce stress and anxiety to a great extent; Magnesium citrate and magnesium chelate are among the most popular magnesium supplements for increasing sleep quality and treating insomnia disorders.

Taking melatonin for sleep

One of the best and safest supplements we can introduce to you to regulate your sleep cycle is melatonin pills. This pill is sometimes even prescribed by doctors for children because it is generally considered safe. Melatonin is actually a hormone in the human body that when it is secreted, the feeling of sleepiness is created. You can get this pill from pharmacies without a doctor’s prescription.

Additional tips on treating insomnia

• It is better to have a consistent pattern of waking and sleeping to treat insomnia disorders.
• Do several activities during the day to experience better quality sleep at night.
• Limit the consumption of alcohol and caffeine during the day and do not use nicotine products.
• Use your sleeping environment only for sleeping and avoid other activities.
• It is better not to use a mobile phone or computer before going to sleep and have a fixed pattern for the final minutes close to sleep.
• Changing the lifestyle and being very careful in taking medicines, foods, wake up time and going to sleep can cure insomnia disorders to a great extent.
• It is better to pay close attention to its side effects when taking medicine.

final word

In this article from Positive Green Pharmacy magazine, we answered the question of what to eat to treat insomnia; As mentioned in the article, taking some supplements such as magnesium, potassium and avoiding carbohydrates can largely cure insomnia disorders.

It is better to consult a doctor when you were not able to control and treat the disorders related to insomnia and this disorder made your work and life difficult, and also consult with the doctor about taking magnesium tablets and get them from reputable online pharmacies. ; Thank you for staying with us until the end of the article.