Tossing and turning all night? Millions of people struggle with insomnia, the inability to fall asleep or stay asleep. While there are various causes, a well-planned vegetarian diet can be a surprising ally in your fight for better sleep.
A study published in the European Journal of Clinical Nutrition assessed 55,562 participants and found that the risk of insomnia risk was lower in vegetarians when compared to non-vegetarians. Talking to the Onlymyhealth team, Chaitali Rajendra Rane, Clinical Dietician, PD Hinduja Hospital, Khar, explained how specific nutrients found in vegetarian foods can contribute to a restful night.
How Vegetarian Diet Helps Deal With Insomnia
Rane said, “A well-planned vegetarian diet can help manage insomnia in several ways.” This is also because “Vegetarian diets tend to be lower in stimulating substances like caffeine and alcohol, which can disrupt sleep patterns,” she added.
Rane listed some key nutrients found in plant-based foods that can significantly improve your sleep quality:
Tryptophan: The Serotonin Booster
“Tryptophan is an amino acid, the building block of protein, promotes the production of serotonin which helps regulate sleep,” explained Rane.
A study by the Nutrition Foundation found that tryptophan gets converted into serotonin, a neurotransmitter that helps regulate sleep-wake cycles. Your body then converts serotonin into melatonin, another hormone crucial for sleep regulation.
Rane listed some excellent plant-based sources of tryptophan:
- Beans
- Lentils
- Tofu
- Nuts
Magnesium: Relaxing Your Body and Mind
Rane said, “Magnesium is a mineral that relaxes muscles, calms the nervous system, and improves sleep quality.” A study by researchers from the Faculty of Nutrition and Food Technology found that magnesium deficiency has a link to insomnia and that magnesium supplementation can improve sleep quality.
Rane listed some sources that are abundant in magnesium:
- Dark leafy greens like spinach and kale
- Nuts like almonds and cashews
- Seeds like pumpkin and sunflower seeds
Potassium: Lowering Blood Pressure for Better Sleep
“Potassium is another mineral that helps achieve better sleep by lowering blood pressure and promoting relaxation,” said Rane. She listed some rich sources of potassium:
- Legumes like lentils and chickpeas
- Avocados
- Sweet potatoes
Antioxidants: Fighting Inflammation for Restful Sleep
Rane said, “Antioxidants help reduce inflammation and oxidative stress in the body, both of which are common contributors to insomnia.”
She listed some effective vegetarian sources of antioxidants:
- Fruits like berries
- Vegetables like peppers
- Whole grains like oats
Fibre: Regulating Blood Sugar for Sound Sleep
Blood sugar fluctuations can disrupt sleep. Rane said, “Fibre is a type of carbohydrate that aids digestion and helps regulate blood sugar levels, potentially reducing the risk of sleep disturbances.”
Some common vegetarian sources of fibre are:
- Whole grains
- Legumes
- Vegetables
- Fruits
Vitamin B12: Essential for Melatonin Production
“Vitamin B12 is essential for melatonin production, which regulates sleep-wake cycles,” said Rane. A study published in the American College of Neuropsychopharmacology found that Vitamin B12 directly influences how well melatonin is produced in the body.
Rane listed some vegetarian sources of vitamin B12:
- Fortified plant milk
- Cereals
- Meat substitutes
A Balanced Approach to Better Sleep
While a well-planned vegetarian diet can be a powerful tool for improving sleep, Rane emphasised the importance of a holistic approach. She suggested adopting a balanced vegetarian diet combined with a healthy lifestyle for optimal sleep. This includes regular exercise, relaxation techniques, and maintaining a consistent sleep schedule.
She also advised consulting a healthcare professional or registered dietitian who can provide personalised guidance on tailoring a vegetarian diet to address your specific needs and improve your sleep quality.
Disclaimer: This blog post is for informational purposes only and should not be taken as medical advice. Always consult with your doctor before making any changes to your diet or lifestyle.