Insomnia

Insomnia is a problem that affects up to a third of the global population. It is not just the inability to fall asleep, but also the inability to sleep without frequent awakenings and not waking up earlier than needed. If sleep and falling asleep problems last only a short period (a few days to weeks), they are often caused by stress. When insomnia becomes a chronic issue, expert advice is usually necessary.

The causes of chronic insomnia are usually varied and difficult to identify. They can be hidden behind:

- dietary habits (overeating, inappropriate diets, poor diet composition),
- lifestyle (alcohol, alternating night and day shifts),
- certain illnesses or side effects of medications.
A very common cause is also a poor-quality mattress or pillow under the head.

Insomnia manifests in everyday life as:
- irritability,
- daytime fatigue,
- headaches,
- increasing stress.

Conventional treatment usually involves the use of sleeping pills (hypnotics, benzodiazepines, etc.), but there is a risk of side effects and addiction.

The basic recommendation for alleviating insomnia is to balance and stabilize biorhythms. This primarily means a regular daily schedule and a set time for sleep.

The Influence of Diet on Sleep Quality

Diet affects sleep quality on several levels:

- We know that nighttime biorhythms do not benefit when the digestive tract is forced to process large amounts of food. It is advantageous not to eat shortly before bedtime and to fall asleep preferably with an empty stomach.

- The proportion of carbohydrates, especially sugars, in the last meal before sleep should be controlled. They cause greater fluctuations in blood sugar levels, which can adversely affect sleep quality.

- Most people's nervous systems react poorly to stimulant substances. The most common drug is caffeine, and alcohol can also have an undesirable effect. People suffering from insomnia should systematically avoid them.

- Some foods have a calming and relaxing effect on the nervous system. The most well-known are valerian (Valeriana), chamomile, or passionflower. These herbs contain substances that help relax the body, reduce stress, and thus facilitate falling asleep.

- The functioning of the nervous system is also influenced by calcium and magnesium, whose imbalance can cause insomnia in sensitive individuals. In these cases, it depends on the dominance of the sympathetic or parasympathetic regime in the individual, which determines how to manage the intake of both elements.

- A discussed and popular substance in many countries is the amino acid 5-HTP (5-hydroxytryptophan), which increases serotonin production in the body - the hormone that induces sleep.

- Among the most popular substances in supplemental nutrition is melatonin. This sleep hormone has a very strong effect, and its use is also safe.