Sleep Problems: How to Overcome Insomnia

Symptoms and causes of insomnia

What is insomnia? We've been hearing about insomnia for years, but what do we really know about this condition?

First of all, you should know that insomnia is one of the most common medical conditions! You are not alone in suffering from this condition!

The main symptoms of insomnia

• Difficulty falling asleep;
• Frequent awakenings in the middle of the night;
• An inability to go back to sleep once awake.

The main causes of insomnia

• Stress and anxiety;
• Caffeine and/or alcohol intake;
• Lack of physical activity during the day;
• Exposure to artificial lights late at night (mobile phone, computer screen, etc.);
• And many others!

Now that we have identified the main symptoms and causes of insomnia, let's look at what are the ways we can take to fight insomnia:

Treatment and prevention of insomnia

Food and sleep: more connected than you think!

Who hasn't heard of the hot milk recipe before bedtime? Although it is still difficult to understand exactly what induces sleep in hot milk, this grandmother's recipe is still very effective. Just like warm milk, certain foods will have an impact on the quality of sleep. Indeed, some foods can be too exciting (caffeine, sugar, strong spices), other foods, on the other hand, will allow the body to enter the different sleep cycles more easily. For example, foods rich in complex carbohydrates provide a very interesting supply of tryptophan. This essential amino acid (it must come from the diet) is a precursor of serotonin and melatonin, two hormones that contribute to good sleep. It should be noted that tryptophan can also come from protein-rich foods such as meats. On the other hand, since amino acids compete for absorption sites, the presence of other amino acids must be limited in order to facilitate the passage and absorption of tryptophan, in order to maximize its effectiveness. To do this, the evening meal should consist mainly of complex carbohydrates and be low in animal protein. The best sources of tryptophan are whole grain products, most vegetables, cottage cheese, whey, soy, legumes, eggs, etc.

A high-protein evening meal can also interfere with sleep because protein promotes the presence of tyrosine. This other amino acid, for its part, is involved in the synthesis of adrenaline. It therefore promotes physical and mental awakening. Hearty and spicy meals will also have the same negative impact since to optimize digestion, the metabolism must rise. This goes against what the body needs to promote deep, restorative sleep. Indeed, the body must have a slightly lower body temperature to promote sleep. The idea of ​​eating a lot in the evening is therefore really not conducive to inducing sleep. In addition, low calorie diets can also cause a drop in serotonin and thus interfere with sleep. Moreover, the state of hypoglycemia that this can induce during the night can also affect the quality of sleep. In short, a light evening meal, rich in complex carbohydrates and low in animal protein is the key to improving the quality of sleep, from a nutritional point of view.

The sleep routine, a crucial element!

Develop a bedtime routine to get your body into sleep mode. Make your bedroom more sleep-friendly, if possible, such as having more opaque curtains or blinds, or making the room quieter. Avoid consuming stimulating products from the middle of the day, such as natural ginseng products or coffee, to prevent their effect from continuing into the evening. Too heavy a meal in the evening can also interfere with sleep. Also get 20 to 30 minutes of physical exercise during the day. This will help you to spend your energy and you will naturally be more tired at night.

Supplementation: An extra help

Although we always recommend the change of lifestyle habits in order to have a positive effect, the fact remains that for some people it can be very interesting to add certain supplements to these changes of habits in order to obtain the best possible results. .

Melatonin

Melatonin is probably the best-known sleep supplement. This hormone, naturally produced by the human body, allows it to be put into sleep mode. A disturbance in the production of melatonin can cause complications when it comes time to find sleep. A good melatonin supplement can help combat sleep disturbances.

Relaxen Night

If your insomnia is caused by too much stress, it could be interesting to incorporate Relaxen Nuit into your routine. This natural sleep supplement helps soothe nervousness and anxiety while providing a gentle, non-addictive effect.