Doctor Nguyen Anh Duy Tung from Nutrihome Nutrition Center explains that prolonged insomnia can lead to fatigue, memory impairment, emotional disturbances, and an increased risk of cardiovascular diseases, hypertension, and depression. Besides psychological factors and lifestyle habits, a healthy evening diet can help reduce insomnia.

Spicy foods can disrupt sleep if eaten late at night. Dishes with lots of chili peppers, black pepper, ginger, etc., can cause indigestion, generate heat, and make it difficult for the body to relax. Spicy flavors also increase body temperature and stimulate the sympathetic nervous system, keeping the brain more alert and making it harder to fall asleep.

Fried and fatty foods require the body to metabolize more, slowing down digestion and causing bloating and discomfort after eating. This can interrupt sleep and make it difficult to sleep soundly.

People with insomnia should avoid spicy, fried, caffeinated foods, sweets, and red meat in the evening. Photo: Trong Nghia

Caffeine is a stimulant that slows down the production of melatonin (the sleep-regulating hormone). People with insomnia should avoid caffeine after 3 PM and carefully check the ingredients of pain relievers and supplements, as many products contain hidden caffeine.

Foods high in sugar, such as cakes, candies, and carbonated soft drinks, can cause a sudden spike in blood sugar, leading to unusual alertness. Consuming a lot of sugar also causes the brain to release more cortisol – a stress hormone that interferes with sleep, causing the patient to dream more and experience sleep starts.

Red meat is rich in protein and iron, but it digests slowly, forcing the body to increase its metabolic activity at night. Eating a lot of red meat in the evening increases body temperature and stimulates the central nervous system, which can cause restlessness and difficulty sleeping.

Doctor Duy Tung recommends that people with insomnia eat dinner before 7 PM and avoid overeating, choosing easily digestible foods like oatmeal, boiled eggs, vegetable soup, steamed fish, and warm low-fat milk. In addition to diet, it is important to maintain a regular sleep schedule, limit exposure to blue light, reduce anxiety, and engage in light exercise during the day to improve sleep.

Individuals experiencing prolonged insomnia that affects their daily life and mental well-being should consult a neurologist to determine the cause and receive appropriate treatment. Do not self-medicate with sleeping pills or supplements of unknown origin, as this can lead to dependence and worsen insomnia. Depending on the case, the doctor may prescribe transcranial magnetic stimulation, which targets the sleep-related areas of the brain. Supplementing with natural extracts from blueberries and ginkgo biloba can also help increase blood flow to the brain, fight free radicals, enhance neural connections, and improve sleep quality.

Trong Nghia