After a long and tiring day at work, there’s nothing as satisfying as lying down in bed and getting a good night’s sleep. But what if you’re about to turn in for the night and you can’t sleep because of insomnia?

According to a study, insomnia among women aged 50 and older may be linked to one unusual factor: Diet.

Getting enough sleep is key to your overall well-being

Insomnia is a global health concern. The National Sleep Foundation reports that at least 40 percent of Americans experience some insomnia symptoms yearly.

Health experts have taken this into account, especially since several studies tend to simply dismiss insomnia as an annoying condition when in fact, it’s often associated with several negative health outcomes. The Centers for Disease Control and Prevention (CDC) warned that “short sleep duration and sleep disruptions” are often linked to health problems like depression, diabetes and heart issues.

Because of this alarming finding, some researchers have looked into effective ways of preventing or treating insomnia and other sleep disorders by first eliminating all possible causes.

Researchers from Columbia University Vagelos College of Physicians and Surgeons in New York City report that a diet high in refined carbohydrates, especially those that contain added sugars, is “linked to a higher risk of insomnia” in women aged 50 and over.

Dr. James Gangwisch, the senior study author, explained that insomnia is typically treated with cognitive-behavioral therapy or medications. However, these treatments are either expensive or linked to adverse side effects.

Gangwisch added that it’s important to figure out what other factors cause insomnia to determine effective and low-cost interventions with little to no side effects.

The link between what you eat and insomnia

For the study, the scientists analyzed data from 53,069 female participants aged 50 to 79 who enrolled in the Women’s Health Initiative Observational Study between September 1994 and December 1998.

To identify a potential connection between eating habits and insomnia risk, the research team searched for any links between different diets and sleep disruptions. Findings revealed that there is a link between a higher insomnia risk and a diet full of refined carbohydrates, along with foods that contain added sugars, soda, white bread and white rice.

However, the scientists clarified that it remains to be seen if consuming refined carbs caused insomnia or if those who have insomnia were more likely to eat foods with refined carbs, particularly sugary foods.

They also advised that there may be an underlying mechanism that could explain why consuming added sugars caused insomnia.

Gangwisch said that if your blood sugar is raised quickly, the body reacts by releasing insulin. The resulting drop in blood sugar can then trigger the release of hormones like adrenaline and cortisol that can “interfere with sleep.”

Eating fruit won’t cause insomnia

This doesn’t mean you should stop eating fruit if you want to have a good night’s sleep.

The scientist said that only certain kinds of foods have the same effect. Nutritious fruits and veggies that naturally contain sugar won’t raise blood sugar levels as quickly as junk food or processed foods with added sugars.

If you eat fruit, which is naturally full of dietary fiber, your body absorbs the sugar more slowly. This helps prevent a sudden spike in your blood sugar levels.

Findings showed that the female participants following balanced diets ate lots of fresh fruits and veggies, but they didn’t consume sugary beverages like fruit juices. These women didn’t have an increased risk of insomnia.

While the scientists only studied data from female participants aged 50 or older, they added that the results could also apply to males and people older or younger.

Continued study of the subject matter could help determine other ways of preventing insomnia naturally and more effectively instead of using potentially harmful medication. For example, more randomized clinical trials can help confirm if “a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia,” concluded Gangwisch.

What to eat and what to avoid for better sleep

Even if you’re not a woman in her 50s, avoiding certain foods and following a balanced diet can help promote better sleep at night.

What to avoid

If you’re having trouble sleeping, avoid these foods and beverages:

• Limit your intake of alcohol and coffee. If you need to consume coffee, drink it after eating breakfast and avoid drinking more beyond the morning.
• Junk food and sugary drinks full of chemicals and chemical sweeteners like aspartame.
• Avoid processed and canned foods and eat more fresh, whole foods.
• Avoid artificial sweeteners and use alternatives like natural fruit, coconut sugar, raw honey, or sugar.

What to eat

These healthy foods and drinks can help promote better sleep and boost your overall health.

• Almonds contain melatonin and magnesium, the sleep-enhancing mineral. Melatonin helps regulate your internal clock and signals your body to prepare for sleep.
• Chamomile tea contains flavones, a class of antioxidants that reduce the inflammation linked to chronic diseases like cancer and heart disease. The tea also contains apigenin, an antioxidant that binds to certain receptors in the brain that help promote sleepiness and reduce insomnia.
• Fatty fish like mackerel, salmon, trout, or tuna, are full of vitamin D and healthy omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DPA can help fight inflammation and heart disease and promote brain health. Omega-3s and vitamin D in fatty fish can help improve sleep quality because they help increase serotonin production.
• Kiwis are a low-calorie and nutrient-rich fruit. It’s rich in vitamin C and K, along with folate, potassium and several trace minerals. Kiwis can help promote better sleep because of serotonin, the brain chemical that helps regulate the sleep cycle.
• Tart cherry juice is full of phosphorus, potassium and magnesium. The juice can help promote sleepiness because it’s a natural source of melatonin.
• Turkey is a protein-rich superfood, which you need for strong muscles and for regulating your appetite. It also contains tryptophan, an amino acid that increases the production of melatonin.
• Walnuts contain over 19 vitamins and minerals, along with dietary fiber and protein. Walnuts also contain omega-3s and linoleic acid. Additionally, walnuts are rich in melatonin that helps improves sleep quality.

If you’re having trouble falling asleep every night, avoid drinking coffee late in the day, skip the junk food and sugary treats and follow a balanced diet.

Sources:

MedicalNewsToday.com

YourStory.com

Healthline.com