Why and how to adapt your diet in case of insomnia?

If we fall asleep at night, it's not just because we're tired. It is also because sleep and several functions of our body are punctuated daily by our internal clock, also called the biological clock. This is how our brain is “programmed” to start producing melatonin, the sleep hormone, as soon as daylight begins to fade. All conditions must still be met: presence of nutrients necessary for the production of melatonin, drop in body temperature, reduction in wakefulness and stress hormones, absence of screens before sleeping, etc.

Current knowledge about the biological clock allow us to better understand the close links that exist between diet and respect for the sleep-wake alternation, with effects on several levels:

• The influence of lack of sleep on the regulation of appetite, weight gain, the risk of diabetes;
• The disruptive effect of certain drinks or foods on sleep phases;
• The importance of the regularity and composition of meals throughout the day to be in phase with our biological clock;
• The impact of stress and an inflammatory environment on the metabolism of nutrients involved in sleep chemistry;
• The consequences of a deficiency in certain micronutrients on the quality of sleep...

Start by taking care of your diet is therefore one of the pillars for sleeping better and stay in good health... especially since with the modern lifestyle, our diet has become depleted of nutrients and our meals respect our biological clock less and less. Added to this are late exposure to screens, the intensification of chronic stress... which are all additional factors favorable to insomnia.

Several drinks such as alcohol or coffee are known to have negative effects on sleep, but certain foods or meals that are too large can also disrupt it by being causing delays in falling asleep and a reduction in deep sleep... This is why, in the event of insomnia, it will be important to limit:

• Drinks that are sources of caffeine (coffee, tea, sodas, yerba mate, guarana, etc.). Not only are they exciting, but they also have the ability to block melatonin secretion for up to 6 hours after consumption. Excessive or too late consumption of caffeine can then deteriorate the quality of sleep (less deep sleep) and reduce its duration. For some people who are very sensitive to caffeine, having coffee may even be problematic first thing in the morning. It is the same with lnicotine from tobacco which, through its stimulating effects, will delay falling asleep, increase nighttime awakenings and make sleep lighter.
• Alcohol, especially if consumed in excess or outside of dinner. It causes what is called “rebound insomnia”; initially, it will help relax muscle tone, therefore falling asleep, but also snoring, with an increased risk of apnea and micro-awakenings. The quality of sleep, especially in the second part of the night, will then be of lower quality.
• Meals that are too copious in the evening, too fatty or too rich in animal proteins. Taking longer to digest, they will promote an increase in body temperature which itself will delay falling asleep. They can also disrupt the production of melatonin and the architecture of the different phases of sleep.
• Meals eaten too late in the evening. Ideally, dinner is eaten 2 to 3 hours before bedtime to avoid being in the middle of digestion and the body temperature being too high.
• Chocolate and mint before bed. Just like tea, coffee and alcohol, these are products that promote acid reflux. They are therefore not recommended in cases of digestive disorders, particularly in people who suffer from gastroesophageal reflux.
• Fast foods and junk food characteristics of modern nutrition. This diet is both too rich in “bad” fats (saturated and trans fatty acids, excess omega 6), in carbohydrates with a high glycemic index (e.g. foods rich in refined flours and white sugar) and in additives (preservatives , dyes, etc.). It is also poor in essential micronutrients (e.g. fiber, minerals, vitamins, anti-oxidants). We now know that all of this promotes inflammatory conditions and oxidative stress that are harmful to the synthesis of melatonin.

Light, with the alternation of day/night, is the main factor in regulating the biological clock. But nutrition can also play a synchronizing, or on the contrary desynchronizing, role in our biological clock, with repercussions on sleep, without forgetting fatigue, excess weight... Hence the importance of adapting your food, throughout the day, to contribute to the proper functioning of the body by being in phase with its rhythms and needs:

• Pay attention to the composition of meals to be in phase with the synthesis of dopamine during the day (state of wakefulness and vigilance) then that of serotonin at the end of the day (essential for the synthesis of melatonin, the sleep hormone);
• Have regular meal times to participate, like light, in the synchronization of the biological clock, even for people who have atypical work schedules.
• Avoid snacking during the day and encourage nighttime fasting to regulate the production of other hormones such as ghrelin (appetite hormone), leptin (satiety hormone), insulin, growth hormone, etc. which also depend on the biological clock. Scientific studies confirm the benefits of practicing nighttime fasting (respecting a duration of 12 hours between dinner and breakfast the next morning) on ​​the quality of sleep and the prevention of many diseases.

Advances in nutrition research have made it possible to highlight thethe existence of a competition between tyrosine (precursor of dopamine) and tryptophan (precursor of serotonin and melatonin) at the level of their passage in the brain. This is when the composition of the meals will come into play. Indeed, it is depending on the richness of proteins or sugars in the meals that tyrosine or tryptophan will have priority to reach the central nervous system. It is therefore recommended, especially for people who suffer from insomnia, to:

• eat protein in the morning and at midday to promote the entry of tyrosine into the brain and allow the synthesis of dopamine which contributes to the state of wakefulness and vigilance during the day. It is not necessarily a question of increasing your meat consumption, especially at breakfast. It is possible to rely on other sources of animal protein (eggs, dairy products, etc.) or plant proteins (almonds, (semi) whole grains, etc.). We should especially avoid breakfasts that are too sweet;
• favor dinners high in carbohydrates and low in protein (especially red meat) to optimize the passage of tryptophan and its transformation into serotonin then melatonin (the sleep hormone). We prefer “slow” sugars such as semi-complete starches and legumes. These foods with a low glycemic index will also help to limit cravings and nighttime snacking which can disrupt sleep and have broader repercussions on health such as the risk of diabetes, excess weight, etc.

The functioning of the biological clock requires an optimal status of certain micronutrients. A deficiency in one or the other can in fact be the cause of a decline in the quality of sleep. Hence the need to provide them through food, or even in the form of food supplements if necessary. In the event of insomnia, it may even be useful to do a blood test so as not to miss situations of deficiency.

Tryptophan is the amino acid that produces serotonin, itself a natural precursor of melatonin. This is a essential amino acid, because our body does not know how to synthesize it. It must therefore be provided through food. But eating it, even in sufficient quantities, will not always be enough. It still has to reach the brain at the right time of day and the conditions are favorable. Its metabolism is in fact dependent on other factors such as the presence of micronutrients acting as cofactors (iron, vitamins B3, B9, B12). It is also disrupted in cases of chronic stress when the cortisol level is too high.

ANSES estimates that tryptophan requirements amount to 4 mg/kg per day, or around 200 mg which, normally, are easily covered by a “balanced” diet. As explained above, it will also and above all be necessary to ensure that there is a good proportion of carbohydrates in the diet. evening menu to facilitate the passage of tryptophan into the brain... but also ensure that other micronutrient needs are covered and that chronic stress is limited.
From foods richest in tryptophan, we find: legumes including soya, brown rice, cod and fish in general, peanuts, THE pumpkin seeds, most dairy products, poultry, eggs, brewer's yeast, parsley, chocolate, bananas, dried fruits such as almonds...
In case of persistent difficulty falling asleep, a supplement 500 mg per day of tryptophan can however be considered. It will then be important to avoid self-medication and to take into account contraindications such as taking antidepressants, pregnancy and breastfeeding, etc.

Magnesium is involved in many reactions in the body, particularly in regulation of the release and/or storage of serotonin. As the modern diet has become particularly depleted in magnesium, care must be taken to cover the needs in the event of sleep problems, especially since stressful situations also tend to promote its elimination by the body. Knowing that a magnesium deficiency is associated with greater sensitivity to stress, we then enter a vicious circle with the installation of nervous and physical signs (anxiety, hyperemotionality, heart problems, morning fatigue, headaches, poor adaptability stress, cramps, muscle pain, tingling in the extremities, etc.) which themselves can disrupt sleep...

According to ANSES data, daily nutritional references are around 300 mg in adults. Foods richest in magnesium are algae, certain seeds and oilseeds (squash, flax, Brazil nuts, sesame, sunflower, cashew nuts, almonds, hazelnuts, chia, hemp, fenugreek...), the cocoa and chocolate (70% cocoa)... but also green vegetables, legumes, whole grains, molluscs and crustaceans and certain mineral waters.
In case of chronic stress, supplementation will very often be necessary. Recommended doses range from 100 to 400 mg/day with an upper limit of 250 mg for magnesium oxide. There are many dietary supplements with different dosages and bioavailabilities. Seek advice from a healthcare professional.

The mechanisms involved are quite complex, but studies have highlighted a positive relationship between omega 3 levels and serotonin levels. Precursors of anti-inflammatory molecules, omega 3 helps limit inflammation which diverts the use of tryptophan and limits the production of serotonin. As constituents of cell membranes, omega 3 also participates in the quality of communication between neurons.

Modern diet is also responsible for a lack of omega 3 intake which, associated with an excess of omega 6, promotes inflammation. It will therefore be necessary at the same time ensure that sources of omega 6 are limited (example: Sunflower, Peanut oils) while providing more omega 3 (example : hemp oil, flax, nuts, rapeseed, small oily fish, products from the Bleu-Blanc-Cœur sector, etc.).
The objective is to move towards a better omega 3 / omega 6 ratio with beneficial effects on sleep and general health. We will also avoid excessive intakes of saturated or trans fatty acids given their pro-inflammatory effects which can also harm sleep.

Iron deficiency is very often involved in insomnia problems, especially if it is associated with restless legs syndrome. There are also other signs associated with anemia: fatigue, mood disorders, elevated heart rate, etc. 
Although a varied diet is supposed to cover nutritional needs, certain foods should be preferred in cases of iron deficiency anemia. 
The causes and consequences being multiple, a biological assessment and a medical opinion will be necessary to consider supplementation, essential when the deficit is too significant. 

Like magnesium or iron, several vitamins are also necessary for normal functioning of the nervous system. It will be noted that vitamin C and B group vitamins, in particular vitamins B3, B6, B9, B12, iare involved in the production of dopamine, serotonin or melatonin. A balanced diet should cover our nutritional needs in this area, but certain "superfoods" may be useful such as:

• brewer's yeast, source of vitamins B1, B2, B3, B5 and B9
• wheat germ, source of vitamins B1, B6 and B9
• powders rich in vitamin C: Acerola, Camu-camu, Maqui...

Concerning vitamin B12 which is of exclusively animal source, we must be particularly vigilant in meeting the needs of vegetarians or people taking treatment based on antacid medications. Supplementation will even be essential for people following a vegan diet.

To cover the body's needs and be in phase with our biological clock, here is a summary with recommendations for the composition of meals throughout the day. These tips are useful to follow in case of insomnia, but they are also suitable for maintaining good health for everyone.

For start the day with dynamism by promoting the production of Dopamine while avoiding pumps and “cravings” in the morning:

• introduce protein sources (cheese, cottage cheese, ham, eggs, almonds, plant-based drinks and yogurts, semi-complete cereals, etc.)
• reduce foods with a glycemic index that is too high (white bread, industrial “cereals”, puffed cereal pancakes, etc.)

It's a meal that must be as complete and varied as possible by avoiding, as with breakfast, consuming too many sugary products.
If he is taken calmly, he will also be a welcome break to regulate the stress of the day. Ideally, a small relaxation session just before or just after is recommended to limit the accumulation of chronic stress, the effects of which will be felt in the evening when going to bed. Hence the importance of taking at least the time to chew to digest properly.
If you are not vegetarian, this is also the best time to eat meat.

This is the time of day when you need to provide sugar and magnesium to promote the assimilation of tryptophan and prepare the synthesis of the sleep hormone. This is what our brain demands through the “sweet urges” that naturally occur at the end of the day.

You might as well respond to him with foods that are both delicious and of good micronutrient quality such as: fresh or dried fruits, oilseeds (almonds and nuts) and dark chocolate (preferably 70% or more).

To contribute to quality sleep, it is recommended to:

• dinner 2-3 hours before bed
• limit red meats rich in tyrosine, prefer fish richer in tryptophan
• avoid meals that are too heavy to digest, too rich in fat
• favor sources of “slow” carbohydrates (legumes, semi-complete cereals, potatoes, etc.) in combination with vegetables as desired to promote the synthesis of melatonin, good digestion and satiety throughout the the night.