There are numerous risk factors for insomnia.
In particular, some foods and beverages can affect the quality and duration of your sleep.
Insomnia can interfere with your daily activities and might make you feel unrested or sleepy during the day.
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Certain foods or components in foods can disrupt yourcircadian rhythm(internal clock), altering your sleep patterns.
If continued, this can cause insomnia.
Long-term nutritional factors may also cause chronic inflammation, which has also been associated with insomnia.
Many people use caffeine to give them energy to help stay awake.
Because of this, black tea can act as a stimulant and keep you awake at night.
Alcohol
Alcohol is another commonly used psychoactive substance.
A lot of people use alcohol to help sleep.
However, alcohol can interrupt healthy sleep patterns by disrupting sleep stages and leading to insomnia.
An analysis of the Womens Health Initiative study showed an association between high-glycemic foods and insomnia.
Additional studies are needed to confirm the effect of carbohydrates on sleep quality and duration.
Sweets
Sweets, treats, and desserts are high in added sugars and saturated fats.
The Dietary Approach to Stop Hypertension (DASH) diet has been found to help reduce blood pressure levels.
A study of adolescent girls found that a DASH-style diet lowered the risk of insomnia.
Nightshades
Nightshades are plants such as tomatoes, peppers, potatoes, and eggplant.
The plants in the nightshade family all contain small amounts of glycoalkaloid compounds called solanine.
In extreme quantities, these compounds can also betoxic to humans.
However, there have not been any quality clinical studies showing this association.
Link Between Anxiety and Insomnia
Stress and anxiety may cause sleeping problems or make existing problems worse.
Conversely, insomnia and other sleep problems are a risk factor for anxiety.
Working to decrease anxiety may help reduce sleep problems and improve insomnia.
For optimal sleep, stop eating at least two to three hours before bed.
Additionally, certain foods and beverages can cause insomnia or make it worse.
A Word From Verywell
Struggling with insomnia can be exhausting and frustrating.
Some foods and beverages contain natural compounds, such as melatoninor tryptophan,that can help you sleep.
Most people with insomnia can resolve their sleep problems with some lifestyle changes and avoiding triggers.
National Heart, Lung, and Blood Institute.Insomnia.
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American Heart Association.Saturated fat.
Centers for Disease Control and Prevention.Get the facts: added sugars.
Anxiety and Depression Association of America.Sleep disorders.
Krystal AD.Psychiatric disorders and sleep.Neurol Clin.
