Insomnia is a common issue in modern society, with millions of people in Taiwan struggling to sleep every night. According to Professor Chang Chih-Jen from National Cheng Kung University's School of Medicine, the prevalence of insomnia in Taiwan reaches 28%. Among young adults aged 20 to 39, the rate is nearly 30%, ranking among the highest in Asia. Dr. Yuan Wei from the Department of Psychosomatic Medicine at Cheng Hsin General Hospital pointed out that in addition to factors like stress and age, consuming the wrong foods before bedtime can also disrupt sleep.
Common insomnia-triggering foods include caffeine, high-sugar, high-fat, and spicy foods. Caffeine in beverages like coffee and tea stimulates the nervous system, interfering with falling asleep and reducing deep sleep. Excessive sugar can cause blood sugar fluctuations, triggering the release of stress hormones that impact sleep quality. High-fat and spicy foods prolong digestion and elevate core body temperature, making it harder to fall asleep. Additionally, alcohol and gas-producing foods, such as beans and cabbage, can lead to disrupted sleep.
Common insomnia-triggering foods include caffeine. (Photo: Courtesy of Heho Health)
To improve insomnia, avoid these trigger foods and instead consume foods rich in tryptophan, calcium, magnesium, and B vitamins, such as fish, legumes, dairy products, and nuts. These nutrients help stabilize emotions, relax the nervous system, and enhance sleep quality. Adjusting diet and routines timely is an effective way to manage insomnia.
Adjusting diet and routine in a timely manner is an effective way to improve insomnia. (Photo: Courtesy of Heho Health)
This article is authorized by Heho Health
