This is an automatically translated article.
Unhealthy habits in modern life contribute to disrupted sleep. Therefore, when it is not possible to adjust the lifestyle, sufferers are often concerned with "what is effective for insomnia." One of the suggestions is to consume natural sources of vegetable oils, such as sesame oil, bran oil. Rice, which helps support sleep effectively, because it contains tryptophan or tocotrienol to treat insomnia.
1. Causes of Insomnia
1.1 Due to age Sleep is more disrupted in older people. This is because your circadian rhythm, or sleep-wake cycle, can change dramatically as you get older, causing you to sleep less often than wake up in the middle of the night.
1.2 Inappropriate Lifestyle One of the most common causes of disrupted sleep is lifestyle, including any of the following habits:
Drinking alcohol with a meal before bed. Alcohol can help you fall asleep, but it can also disrupt sleep later at night and can make you need to go to the bathroom more often. Late dinner. Lying down can promote heartburn, making it harder to fall asleep and stay asleep. Napping too much. Naps in the afternoon or later make it harder to fall asleep at night. Consuming too much caffeine in coffee, tea, and soft drinks blocks a brain chemical called adenosine that helps you fall asleep. 1.3 Due to medications Certain medications can cause nighttime awakenings, including:
Some antidepressants Beta-blockers to treat cardiovascular conditions such as angina or high blood pressure Corticosteroids to treating inflammation or asthma 1.4 Underlying diseases or conditions The following are some of the most common in older adults and often cause sleep problems:
Anxiety or depression. Enlarged prostate, waking men to urinate all night. Chronic pain. Neuropathy. Sleep apnea.
2. What happens when you don't get enough sleep?
2.1 Short-term problems Lack of sanity. Even a lack of at least 1.5 hours of sleep can affect your ability to wake up and lead to feeling overly sleepy during the day. Memory decline . Lack of sleep can affect your ability to think, remember, and process information. Stressful relationship. This can make you feel erratic and prone to conflict with others. Passive lifestyle. You may become more lazy in physical activities, afraid to go out or participate in social relationships. Increase the risk of causing an accident while participating in traffic, living or working. 2.2 Long-term problems Some of the acquired chronic conditions thought to be caused by prolonged sleep deprivation are hypertension, diabetes, angina, heart failure or stroke.
In addition, the patient may also face other potential health effects such as metabolic disorders, obesity, depression, immunodeficiency and reduced quality of sex life.
Some people with long-term sleep deprivation may notice the consequences in terms of their appearance. Over time, this condition can lead to premature wrinkles, uneven skin tone, and earlier formation of dark circles under your eyes.
3. Insomnia eat what to overcome?
A glass of milk is a classic remedy to help you sleep better. Dairy products are rich in the amino acid tryptophan, which helps make the brain chemicals that induce sleep, serotonin and melatonin.
Eating a carbohydrate-rich snack, like a couple of oatmeal cookies or a bowl of cereal, an hour or so before bedtime stimulates insulin release. This removes amino acids that compete with tryptophan from the blood, allowing more of these sleep-inducing amino acids to enter the brain.
Herbal teas, such as chamomile, passionflower and valerian, have a sedative effect.
Sleep aids include yogurt, milk, oats, bananas, poultry, eggs, peanuts, sesame oil, rice bran oil, tuna, as they all contain good amounts of tryptophan.
Magnesium and calcium work together to calm the body and help relax muscles, effective as a natural remedy for insomnia. Calcium helps the brain use the amino acid tryptophan to produce melatonin, the sleep-inducing chemical. This explains why dairy products, which contain both tryptophan and calcium, are among the top sleep-inducing foods. With magnesium deficiency, chronic insomnia is one of the main, central symptoms. Magnesium-rich foods include spinach, bananas, nuts, seeds, fish, and whole grains.
4. Why do natural ingredients in sesame oil, rice bran oil help to reduce insomnia?
Tryptophan, an amino acid found in sesame oil, rice bran oil, has long been shown to effectively improve sleep and optimal mood. Specifically, this component is needed to make several important molecules that help in signal transmission. In particular, tryptophan can be converted into a molecule called 5-HTP (5-hydroxytryptophan), which is used to make serotonin and melatonin.
Serotonin is a hormone that has many effects on internal organs in the body, including brain function in maintaining and improving sleep quality. Meanwhile, melatonin is a hormone that is most significantly involved in the body's sleep-wake cycle.
Several studies have shown that low tryptophan levels can contribute to insomnia or mood disorders, including depression and anxiety. Even lower levels of tryptophan can impair memory and learning. In addition, several studies have also shown that increasing tryptophan in the diet improves sleep by increasing melatonin. Indeed, when eating cereals, adding rice bran oil, sesame oil in the daily menu, which is a source of tryptophan, will help adults fall asleep faster and sleep longer. Not only that, symptoms of anxiety and depression were also reduced, and this was because tryptophan helped increase both serotonin and melatonin.
In short, in today's social life, insomnia has become a common health problem, reducing quality of life. In addition to lifestyle changes, the questions "what to eat for insomnia" or "what to drink effectively" are often discussed. The answer is to focus on a varied diet to get the essence of nature. One of them is tryptophan, a natural ingredient in sesame oil, rice bran oil helps to reduce insomnia, which has been proven through many studies.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
