Insomnia, fight it at the table and not only!

Insomnia, fight it at the table and not only!Insomnia is a disorder much more common than you think. The main problem is the inability to fall asleep or, in some cases, not be able to make a sleep longer and without interruptions. Sleep aid with a healthy diet you can: professor Piero Barbanti, primary neurologist at the San Raffaele Institute in Rome, will reveals how and gives you other tips on good habits to adopt.

Insomnia: how it impacts on our physical

We all sleep a little less sometimes. But when you talk about insomnia itself? “Only when the subject sleeps little the night, while adopting the rules of hygiene of life requests, and in the course of the day, suffers from the lack of sleep,” says Barbanti. The causes are varied: ranging from the stress (the excess of activation of the nervous in the course of the day does not allow you to arrive at sleep) to psychiatric disorders, such as anxiety and depression, respiratory disorders such as sleep apnoea, disorder of the legs, without rest.

foods that ruin your sleep
“It is a disorder that is not uncommon, characterized by an itch to the feet and legs in bed, which disappears only by moving them constantly,” continues Barbanti. And also medicines, such as diuretics, can be a cause of insomnia.

The foods that promote sleep

How to fight the insomnia at the table? Among the nutrients are magnesium, which reduces the excess of nervous excitability, and the tryptophan, amino acid necessary for serotonin synthesis, is considered the hormone of well-being. Says Barbanti that “recent studies conducted in Japan demonstrate how foods with high glycemic index, like rice (white or wholemeal), is conducive to sleep, presumably through the increase in the levels of serotonin“.The foods that promote sleep

Other foods anti-insomnia are the chard and the spinach, sesame seeds and pumpkin, nuts, and sardines. To avoid, instead, foods such as tea, coffee, chocolate, alcoholic drinks and fatty cheeses.

foods that fight insomnia
Insomnia, episodic and chronic: the consequences

In some cases, insomnia is episodic, in others chronic. What are the effects on our body? “Chronic insomnia can have many consequences: depression, cognitive disorders, hypertension, obesity, and even diabetes. To diagnose it, primarily serves a medical examination careful,” advises Barbanti. In selected cases, it may be necessary to resort to the polysomnography to monitor sleep patterns and ascertain the causes.

How to manage insomnia

In addition to the power supply, what are the right advice for patients who suffer from it? Dr. Barbieri suggests to “keep a journal to write down all of the habits, and, first thing, try to change the style of life. The bedroom, for example, must be addressed only to the rest (prohibited absolutely the television in the room and the use of tablets). In addition, the temperature in the room must always be to some degree less than that of the rest of the house, and there must be a excessive light. A good tip is to take a bath for 20 minutes at 40 degrees, before going to sleep: have an effect on the parasympathetic nervous system, which facilitates sleep.

Other remedies
It may happen that, while changing life-style, not the bait. In these cases, when it is necessary to resort to drugs? A defense that may prove to be helpful is melatonin, known now by all. Also acid valerianico (active ingredient of valerian) may have some favorable effect. In cases that are not resolved with these principals you should talk with your doctor, as there are several classes of drugs which are useful, including the so-called “drug Z”.

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