I am going crazy from suffering from insomnia every night~Nutritionist: Quick notes on 10 nutrients that help you sleep, such as sesame and spinach!

I toss and turn every night but just can’t fall asleep. Office workers often suffer from insomnia, and the aftereffects are severe the next day! According to a report released by the Sleep Center of Chang Gung Memorial Hospital, the prevalence rate of insomnia among Chinese people has been 11% over the past 10 years, which means that one in 10 people suffers from insomnia. To alleviate insomnia, it is said on the Internet that one should eat more sesame seeds to supplement magnesium, eat more spinach to supplement folic acid, etc. Is this true? What other good foods can you recommend to help you sleep? Nutritionists recommend the top 10 nutrients and representative foods. You may want to take notes.

There are many causes of insomnia, which are physiological and psychological killers and should not be ignored.

Do you also have insomnia problems? There are many causes of insomnia, which can be classified according to the cause, including: mental illness such as anxiety and depression, physical illness such as headache, stomachache, angina, joint pain, etc., or insomnia caused by drugs such as steroids and certain antihypertensive drugs. If no cause can be found for insomnia, this type of insomnia is called "primary insomnia". According to the definition of the American Mental Disorders Diagnostic Guidelines (DSM-IV): Primary insomnia is insomnia that lasts for more than 1 month and is not caused by other mental illnesses, physical illnesses, substance use, or other specific sleep disorders.

Long-term insomnia not only affects the psychology, but is also a major physiological killer! Insomnia can affect the psychology, including fatigue, low mood, depression, poor cognitive function, impact on social interaction and work, and thus affect the quality of life. As for the physiological aspect, lack of sleep will stimulate the sympathetic nerves, increase blood pressure and blood sugar, and increase the risk of atherosclerosis, leading to cerebrovascular and cardiovascular diseases. Be careful!

Serotonin is the happy hormone! Proper intake helps with sleep

It is said on the Internet that to relieve insomnia, one needs to supplement with more sleep-aiding nutrients, including magnesium, folic acid, etc. How true is this? Nutritionist Gao Minmin said that, in fact, moderate magnesium supplementation can help stabilize nerves and relax muscles; as for folic acid supplementation, it can smoothly synthesize the "happy hormone" - serotonin, and the correct intake can indeed improve insomnia.

During the day, the brain secretes "serotonin", which gives us sufficient stress resistance and emotional regulation ability. At night, when it is dark, serotonin will be converted into "melatonin", allowing us to fall asleep. The brain needs tryptophan as a raw material to produce serotonin, and also needs the participation of multiple nutrients such as vitamin B6, niacin, folic acid, C, iron, calcium, magnesium, zinc, DHA, etc. to complement each other.

【Top 10 nutrients that help you sleep】

The following are 10 nutrients that help you sleep and help you get rid of insomnia:

Magnesium

The mineral magnesium helps relax muscles, stabilize nerves, relieve tension, and also has the benefit of helping maintain a regular heartbeat. Magnesium and calcium complement each other. You can consume foods high in magnesium such as nuts, green leafy vegetables (spinach, amaranth, cabbage, etc.), seaweed (nori), germ, soybeans, black beans, etc. in moderation.

★Folic acid (vitamin B9)

It can successfully synthesize the "happy hormone" - serotonin, which can slow down nerve activity, achieve relaxation and induce sleepiness. Lack of sufficient folic acid may lead to obvious insomnia symptoms and even reduce serotonin in the brain, causing insomnia and depression. Common foods contain folic acid, for example: stone fruits, especially liver, dark leafy vegetables such as carrots, broccoli, asparagus, spinach, citrus fruits, whole grains, eggs, milk, etc.

★Tryptophan

Tryptophan (an essential amino acid) is a natural sleeping pill. It is the raw material for the brain to produce serotonin. Serotonin, a neurotransmitter, can make people relax, feel happy, slow down nerve activity and induce sleepiness. Recommended foods include: milk, chicken, seafood, nuts, eggs, bananas, etc.

Vitamin B6

Vitamin B6 can help produce serotonin, and it works with vitamins B1 and B2 to convert tryptophan into niacin. If the human body lacks niacin, people will often feel anxious and irritable, which will further make it difficult for people to sleep well. Foods rich in B vitamins include yeast, whole-wheat products, peanuts, walnuts, vegetables, especially green leafy vegetables, milk, liver, beef, pork, eggs, etc.

★Niacin

Niacin (vitamin B3) is often used to improve insomnia caused by depression. According to a study from the University of Alabama, niacin can prolong the duration of rapid eye movement sleep and reduce the number of times people with insomnia wake up during the night.

Vitamin C

Stress is also an important cause of autonomic nervous system disorders and sleep disorders. When you feel stressed, your body will secrete anti-stress hormones to fight the stress. The main raw material for producing anti-stress hormones is vitamin C. If there is insufficient vitamin C, it may lead to insomnia. It is recommended to eat more vegetables and fruits, such as: guava, kiwi, citrus fruits, sugar apple, green pepper, etc.

Iron

Restless legs syndrome caused by iron deficiency may make it difficult for people to fall asleep. In addition to being more likely to occur during pregnancy, postmenopausal women are even more at risk. It will make people feel itchy, numb and uncomfortable in their legs as if there are ants crawling on them when they are awake, making it difficult to have a good sleep quality. It is recommended to supplement with iron-containing foods, such as beef, liver, dark green vegetables, and red amaranth.

Calcium

Calcium can help relax nerves and muscles. People who do not get enough calcium are prone to muscle soreness and insomnia. The national dietary guidelines recommend that adults drink 2 cups of milk a day. People who do not drink milk can replace it with yogurt, cheese, and consume more small fish with bones, green leafy vegetables and soy products to supplement calcium. Taking an appropriate amount of vitamin C can help calcium absorption.

Zinc

The main function of zinc is to help growth and development. Because it helps the metabolism of brain nerve cells, it can improve insomnia. Foods rich in zinc, such as seafood, meat, whole grains, nuts, etc.

DHA

DHA helps stabilize brain nerves and promotes blood circulation. It is recommended to eat deep-sea fish 2 to 3 times a week, such as mackerel, saury, tuna, salmon, seaweed, etc.

Is eating sesame seeds to supplement magnesium and help you sleep best? Nutritionist: Be careful of excessive calorie loss

It is said that eating sesame seeds can supplement magnesium and help you sleep? Does it really work? Nutritionist Gao Minmin said that every 100 grams of sesame contains 975 mg of calcium and 350 mg of magnesium. Calcium and magnesium are natural relaxants and tranquilizers that can help stabilize nerves and relax muscles. Sesame is also rich in alpha-linolenic acid. Alpha-linolenic acid, also known as plant-based fish oil, can be converted into EPA and DHA in the human body, and appears to be helpful in improving insomnia.

However, it should be noted that because sesame is considered an oily food among the six major food categories, each two tablespoons of black or white sesame contains about 100 calories and 9 grams of fat. If your physical activity level is low and you accidentally eat too much, you may consume too many calories and become obese. Therefore, it is not advisable to consume too much in a day. 1 to 2 tablespoons of white sesame or black sesame per day is enough.

Is eating spinach to supplement folic acid the best way to help you sleep? Nutritionist: Steaming or stir-frying is recommended to prevent nutrient loss

As for supplementing folic acid to help you sleep, spinach is recommended online as the number one food with the highest amount of folic acid. Nutritionist Gao Minmin said that among dark green vegetables, every 100 grams of spinach contains about 232.68ug of folic acid. In fact, it does not have the highest folic acid content as generally rumored, but it is relatively low in calories. In fact, the folic acid content of dried bamboo fungus is as high as 1283.09ug (per 100g of food), which exceeds that of all other ingredients. Other mushrooms such as dried button mushrooms, dried shiitake mushrooms, and dried white fungus are also rich in folic acid.

Note that folic acid is a water-soluble vitamin and can easily be lost into the soup during the cooking process. Studies have found that after blanching, the folic acid content of vegetables remains only 50% of the original. Therefore, it is recommended that in order to get enough folic acid, steaming, stir-frying, etc. are better than blanching or boiling. Only by choosing the right cooking method can you get the most complete folic acid nutrition!

Solving insomnia problems starts with improving daily life

To solve the problem of insomnia, you should first examine your life and sleeping habits, and start by adjusting your schedule. For example, stay away from 3C products one hour before going to bed. When the eyes are exposed to the blue light of the 3C screen, it will reduce the brain's secretion of melatonin, which will affect sleep. Maintain a regular sleep schedule, maintain a quiet and comfortable sleeping environment, and combine it with proper diet and exercise.

In particular, many people are "coffee addicts". Be careful not to drink beverages such as coffee or tea before going to bed. Caffeine will stimulate the nervous system, speed up our breathing and heartbeat, increase blood pressure, and make us energetic. It also reduces the secretion of melatonin, a hormone secreted by the pineal gland in the brain that has a hypnotic effect. Do not eat spicy or greasy food before going to bed, and don't be too busy before going to bed. You can listen to soft music or take a bath to help you fall asleep. If there is still no improvement, it is best to seek medical help to find out the cause and follow the doctor and pharmacist's instructions to take medication to ensure medication safety and improve insomnia problems.