Foods that promote insomnia are stimulants such as coffee, coke, chocolate and pepper, and foods that fight insomnia are tryptophan-rich foods such as milk, nuts, oats, and tomatoes.
Those who suffer from insomnia should ingest these foods daily as part of the treatment for better sleep.
Insomnia can be triggered by factors such as stress, night work and lack of a daily routine, which causes the body to not have adequate schedules for the day's activities. In addition to these factors, the use of medications can also cause insomnia at some stages of life, especially in the elderly. See: How to combat insomnia in the third age to sleep better.
Foods that fight insomnia and promote sleep
The foods that help fight insomnia are:
- Foods rich in tryptophan: turkey leg, milk, veal, salmon, tomato, white cheese, nuts, honey;
- Foods rich in vitamin B6: carrots, onions, kiwi, beer yeast, banana, tuna, olive oil, spinach, watermelon, peas, soybeans;
- Foods rich in vitamin C: acerola, orange, lemon, asparagus, chard, strawberry, kiwi, melon, peppers, mandarins;
- Foods rich in magnesium: garlic, bananas, nuts, prunes, brown bread, brown rice, salmon, spinach;
- Foods rich in complex carbohydrates: whole-grain pasta and rice, potatoes, beans, whole grains such as flaxseed and chia.
The lack of calcium in the body may be related to insomnia and it is therefore recommended to increase the consumption of foods rich in calcium, such as yogurt and milk, especially before going to sleep. A good tip is to take 1 cup of warm milk before going to bed.
Foods that can cause insomnia
In addition to consuming foods that fight insomnia, it is important to avoid foods that stimulate the central nervous system and make it difficult to sleep, such as:
- Coffee;
- Energy drinks like coke, guaravita, guaraná or Red Bull;
- Black tea;
- Mate tea;
- Green tea;
- Ginger;
- Chili;
- Acai;
- Chocolate.
These foods should be avoided especially after 4 pm so that the brain can receive the electrical impulses necessary for the perfect regulation of the sleep-wake system, and thus ensure a good night's sleep.
See more nutritionist tips at:
How to make a diet against insomnia
In feeding for insomnia, in addition to the foods that should be avoided and those that can promote sleep, it is important to follow the following tips:
- Do not make a cold meal, like salad, at dinner. A soup or other hot meal is most advised;
- Do not dine too close to bedtime;
- Do not watch TV while you are having dinner.
To combat insomnia it is also important to have regular schedules, both at meals and at bedtime and waking hours.
Menu to combat insomnia
The following table provides an example of a menu to combat insomnia.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of coffee with milk + brown bread with butter | 1 glass of natural yogurt + 4 whole-grain toast with ricotta | 1 glass of milk + 1 whole wheat bread with cheese |
| Snacks | 2 kiwis + 5 biscuits Maria | 1 slice of melon + 3 nuts | 1 plain yogurt + 1 tablespoon flaxseed |
| Lunch dinner | Macaroni, tuna, tomato sauce + salad + 1 orange | Brown rice, salmon + salad with spinach + 3 prunes | Bean soup, potatoes and vegetables + 1 slice of watermelon |
| Supper | 1 natural yogurt + 1 tablespoon chia | 1 glass of warm milk + 3 whole-grain toast | 1 glass of chamomile tea + 4 water and salt biscuits |
See more homemade recipes to promote sleep in:
- Home Remedy for Insomnia
- Home Treatment for Insomnia
- Natural Remedy for Insomnia
