Among the various techniques for optimizing sleep, diet is often overlooked. Recently, a Harvard University study found evidence for high-protein foods to "help sleep".
Life Times synthesizes expert views to reveal the sleep aid mechanism of high-protein foods, reminding you that several eating habits may interfere with sleep.
Experts interviewed
Song Xin, dietitian, head of the Department of Nutrition, Beijing Chaoyang Hospital, Capital Medical University
Harvard University reveals the mechanism of food to aid sleep
Recently, a study published by Harvard University in the top journal Cell (Cell) revealed how "sleep aids" improve sleep: a high-protein diet can promote the secretion of a substance in the intestines, which in turn sends signals to the brain to make sleep more stable.
In this study, fruit flies and mice were used as experimental subjects, and the relevant mechanism of action was analyzed after ingesting a high-protein diet.
The study found that the neuropeptide CCHa1 plays a key role, and this substance activates dopamine neurons through circulation, thereby reducing the responsiveness to external information during sleep.
Specifically, high-protein diets (such as meat, eggs, milk, etc.) can promote the release of CCHa1 by enteroendocrine cells, and the information of dietary proteins is transmitted from the intestines to the brain, helping to inhibit sensory responses, regulate sleep wakefulness, and then promote deep sleep.
Researchers say this is a good help for people who have poor sleep quality and wake up easily at night.
What are the "secrets" of high-protein diets to help sleep?
People often attribute poor sleep quality or insomnia to stress, mood or illness, but neglect the importance of daily diet.
Protein is not only one of the six essential nutrients in the human body, it is also closely related to sleep quality.
Among them, animal proteins such as eggs, milk, poultry meat, fish and shrimp, as well as soy protein, are high-quality proteins.
1 tryptophan
Tryptophan is an essential amino acid, but the body cannot synthesize it and must obtain it from food proteins. It can promote the secretion of serotonin by brain nerve cells, which temporarily inhibits brain activity, thereby helping to fall asleep.
Millet, milk and its products, beans and other foods are rich in tryptophan, for people who are overly excited and cannot sleep, drinking a glass of warm milk before going to bed can help sleep peacefully.
2. Elemental calcium
Calcium is not only an essential element for bone growth, but also strengthens the inhibitory process in the cerebral cortex and helps regulate the balance of excitation and inhibition.
Calcium deficiency in the human body will affect the normal metabolism of brain neurons, which can easily lead to the continuous excitation of the cerebral cortex, and there may be insufficient or missing deep sleep.
Soy products, milk and their products are rich in calcium and a good source of protein, in addition to green leafy vegetables are also a rich source of calcium.
3B vitamins
Vitamins B2, B6, B12, folic acid and niacin are all thought to be closely related to sleep. Foods rich in B vitamins include protein foods such as meat and eggs, as well as whole grain products.
- Vitamin B2 has the function of maintaining the health of the nervous system, eliminating irritability, and can improve the sleep of people who have difficulty falling asleep and often wake up in the middle of the night;
- Vitamin B6 can help make serotonin, and it works with vitamins B2 and B12 to convert tryptophan to niacin;
- If the human body lacks niacin, it is often anxious, irritable and does not sleep well, and in medicine, niacin is often used to improve insomnia caused by depression.
In addition, magnesium also plays an important role in sleep function. It regulates nerve cell and muscle contractions and is an important factor in most depression and psychological problems, which can cause difficulty falling asleep.
Dark green leafy vegetables, pumpkin seeds, sesame, beans, lentils, and certain fish are rich in magnesium.
5 ways to eat quietly disrupt sleep
In addition to coffee, tea and other common foods that can cause nervous excitement in the brain, there are also some eating habits that will quietly steal sleep.
Eat too much sweets or fine carbs
Eating these foods before bed tends to activate insulin, lower blood sugar, cause a stress response, and release more cortisol and adrenaline, putting the body on alert.
Correct way to eat:
- Breakfast and lunch are mainly oats, rice, millet and other cereals, avoid sweets, and do not exceed 4 hours between meals;
- 5~6 pm, eat some healthy snacks;
- At 7~8 pm, avoid fast food such as white bread and ketchup, and ensure that protein foods, such as chicken breast, salmon or steak, account for more than 1/4 of the total calories;
- At 9 p.m., avoid candy, chips and alcohol.
Eat cheese and other foods in the evening
Fermented foods such as cheese, pickled meat, and pickles and sauerkraut contain tyramine, which promotes the secretion of the neurotransmitter norepinephrine, which excites the brain, increases heart rate, increases blood pressure, makes it difficult to fall asleep, and can also cause migraines in sensitive people.
Correct way to eat:
For dinner or after 8 p.m., try to avoid the above tyramine-rich foods.
Eat processed snacks and foods high in salt
For freshness, many processed snacks or ready-to-eat foods, chicken nuggets, potato chips and tachos are fortified with monosodium glutamate (the main ingredient in MSG).
This substance can cause insomnia in sensitive people and trigger symptoms such as heart palpitations, headaches, fatigue, and muscle pain.
Correct way to eat:
- At 7~8 p.m., people with MSG allergies should not eat MSG, and pay attention to the relevant information in the ingredient list such as instant food, sauces and seasonings;
- At 9 p.m., try to avoid potato chips, popcorn or other high-salt snacks that may contain MSG.
Take vitamin B supplements after 4 p.m
B vitamins play a vital role in the body's energy production process, and taking these nutrient supplements at night may disrupt sleep or cause dreaminess due to overstimulation.
Correct way to eat:
After 4 p.m., it is best not to supplement with B multivitamins, otherwise the brain may become too awake to sleep.
Eat too much greasy/spicy food at night
Overeating dinner or eating too many greasy, spicy foods such as red meat, cheese, and cream can lead to indigestion and difficulty sleeping.
Correct way to eat:
- At 7~8 p.m., starchy foods (bread, rice and pasta) should only account for 25% of the total calories of dinner, which is equivalent to the proportion of protein, and the remaining 50% should be vegetables;
- At 9~10 p.m., avoid greasy and spicy food, especially do not eat takeaway with high oil and salt;
- After 10 p.m., if you still feel stomach upset, drinking some peppermint tea can relieve heartburn, indigestion and bloating. ▲
Editor of this issue: Zhang Yu
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