There is a cure for those who always have trouble sleeping! Experts give 7 simple and effective dietary nutrition suggestions!

Sleep disorders are common physical functional disorders. Insomnia, sleep-related breathing disorders, central hypersomnia, parasomnias, etc. are all sleep disorders, among which insomnia and sleep-related breathing disorders are the most common.

There are many causes of sleep disorders, among which diet plays an important role. Not long ago, the Clinical Nutrition Branch of the Chinese Nutrition Society invited multidisciplinary experts to work together to formulate the "Expert Consensus on Nutritional Intervention for Elderly Patients with Sleep Disorders", which aims to standardize the diagnosis and treatment process of nutritional intervention and improve the sleep and life quality of the elderly.

In this consensus, 7 nutritional intervention suggestions are proposed to improve sleep quality. These nutritional suggestions are very instructive for all adults with poor sleep quality.

High-quality dietary patterns

The Mediterranean diet can improve sleep quality by adjusting and changing the overall dietary structure.

Characteristics of the Mediterranean diet:

The emphasis is on using local, seasonal fresh fruits and vegetables as ingredients, and the processing is very simple, such as mixing green leafy vegetables with olive oil or making salads with seasonal vegetables and fruits.

The Mediterranean diet has a low proportion of animal food intake. The main sources of protein in the diet are white meat (such as chicken, fish, shrimp, etc., tuna, herring, sardines, salmon, bream are common), eggs, fermented dairy products and beans. Local residents almost do not eat processed meat (such as sausage, bacon, ham, etc.), especially red meat, and mainly eat lean meat .

In terms of oil, people often eat olive oil , have dairy products every day, and also consume a lot of yogurt and cheese .

Image source: Eat three meals a day

Adequate intake of protein, vitamins and minerals

People with good sleep have higher dietary protein intake than those with sleep disorders. Vitamin intake is positively correlated with sleep quality. Micronutrients such as iron, zinc, magnesium, and copper are also related to sleep.

For people who are iron deficient, iron supplementation can improve restless legs syndrome, weakness, sleep quality, etc. Foods rich in iron include: red meat (lean meat), animal blood and animal liver (note that they are also high in cholesterol and purine).

In the general adult population, there is a link between reduced zinc levels and insufficient sleep . Foods rich in zinc include shellfish, lean meats, and eggs and dairy products.

Supplementing with magnesium preparations can reduce the time it takes to fall asleep and improve the sleep physiological function of the elderly. ** Foods rich in magnesium include nuts, beans, whole grains and green leafy vegetables.

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Natural food first

Natural food should be given priority, and food diversity should be ensured. Cereals should be the main food, with whole grains accounting for 1/4 to 1/2 . The carbohydrates rich in cereals are the main energy source for the nervous system, and whole grains are rich in B vitamins (vitamin B1, B2, niacin), magnesium, etc.; eat fish, poultry, eggs, lean meat, dairy products, and soy products in moderation to ensure high-quality protein intake; eat more dark-colored vegetables and fruits.

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Supplement vitamin D appropriately

Vitamin D deficiency is common among Chinese people. A meta-analysis found that adults with vitamin D deficiency have a significantly increased risk of sleep disorders.

Currently, it is recommended to use ordinary vitamin D2 or D3 preparations . It is not recommended to use active vitamin D or analogs to correct vitamin D deficiency, and it is not recommended to supplement a large amount at a time. Please follow the doctor's advice for specifics.

Increasing sunlight exposure is a cost-effective way to supplement vitamin D. It is recommended to do so 3 to 4 times a week, 20 to 30 minutes each time.

Eat more foods rich in tryptophan

Tryptophan is an essential amino acid and a precursor of biologically active compounds such as serotonin (5-HT) and melatonin, which are involved in the regulation of mood, sleep and biological rhythms.

Foods rich in tryptophan include milk, chicken, fish, eggs, pumpkin seeds, beans, peanuts, cheese and green leafy vegetables .

People with sleep disorders can eat foods rich in tryptophan appropriately, but it is not recommended to supplement with large doses of tryptophan preparations alone.

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Limit caffeinated beverages

Common caffeinated beverages include cola, tea, energy drinks, coffee, etc. Caffeine can have a variety of effects on the neuropsychiatric system, cardiovascular system, endocrine system and digestive system.

It is currently believed that moderate consumption of caffeinated beverages (50-200 mg/d) by adults may have benefits such as improved mood, cognition, and glucose metabolism, while excessive intake of caffeine (>400 mg/d) may have adverse effects.

People with sleep disorders should choose caffeinated foods according to their personal health status and wishes, and avoid drinking excessively and drinking before bedtime.

Image source: Eat three meals a day

Probiotic supplementation

There is an interaction between the intestinal flora and the brain. As the second brain, the intestinal flora participates in the regulation of sleep-wake mechanisms. In addition, there are many metabolites of the intestinal flora, such as 5-hydroxytryptamine, dopamine, GABA, short-chain fatty acids, melatonin, etc. These metabolites also participate in sleep regulation.

A high-fiber diet helps to maintain the diversity and stability of intestinal flora. Foods rich in probiotics include yogurt, kimchi, natto , etc.

In addition to the above 7 dietary recommendations, exercise should also be taken seriously. The World Health Organization recommends exercising at least 3 times a week. Exercise for 55-60 minutes can significantly improve sleep quality.

Planning and production

Source: Eat three meals a day

Author: Yu Kang, Professor of Clinical Nutrition Department, Peking Union Medical College Hospital

Editor: Yinuo