• Market Insights
  • Can't Shake Off Insomnia? Your All-Inclusive Guide to Foods and Aids for Better Sleep!

Can't Shake Off Insomnia? Your All-Inclusive Guide to Foods and Aids for Better Sleep!

September 12, 2023

"Struggling with sleepless nights?" "Burdened by stress, longing for the bliss of deep sleep?" "Hunting for science-backed solutions to sleep better?" You're not alone. According to the American Sleep Association, approximately 50 to 70 million U.S. adults have a sleep disorder. But sleep is more than physical rest; it's foundational for cognitive and emotional health. In this article, we'll decipher insomnia's puzzle and arm you with proven sleep-boosting strategies.

Is Your Digital Life Stealing Your Sleep?

Insomnia transcends personal woes to become a societal epidemic. In technologically advanced countries, 10-30% of people experience sleep deprivation. The culprit? Technological innovations like smartphones, tablets, and artificial lighting that emit blue light disrupt our biological clocks.


Decoding the Multi-Faceted Causes of Insomnia

  • Physiological Factors: Imbalances in the nervous system, low GABA levels, and hormone fluctuations can all interfere with sleep.
  • Psychological Factors: Emotional instability, anxiety, and mental health conditions can also be culprits.
  • Environmental Obstacles: Bright lights, noise, uncomfortable beds, and poor diet choices can hinder sleep.
  • Additional Triggers: Excessive screen time, mental overactivity, and emotional states can also contribute to insomnia.

The Broad Spectrum Consequences of Insomnia

1. Physical Health Impact

  • Weakened Immunity: Chronic insomnia hampers your immune system, raising the odds of falling ill.
  • Heart Health Risks: Continuous lack of sleep amplifies hypertension and cardiovascular threats, including stroke.
  • Weight Gain: Insomnia messes with hormones that control appetite, often leading to unwanted weight gain.
  • Hormonal Imbalance: Persistent insomnia disrupts cortisol and insulin levels, affecting overall well-being.
  • Sexual Health Decline: Insomnia can reduce libido and overall sexual performance.
  • Fertility Issues: Particularly for women, insomnia may disrupt menstrual cycles and affect fertility.
  • Metabolism Slowdown: Poor sleep quality slows your metabolism, affecting energy use and weight.

2. Psychological Health Impact

  • Mood Instability: Insomnia often results in mood fluctuations, increased irritability, and excessive anxiety.
  • Risk of Depression: Long-term insomnia significantly raises the likelihood of developing depressive conditions.
  • Anxiety Loop: Insomnia and anxiety can create a harmful cycle, worsening each other.
  • Cognitive Impairment: Quality sleep is crucial for mental sharpness and memory; insomnia jeopardizes these functions.
  • Focus and Attention: Lack of sleep impacts your focus, affecting your performance in work or educational settings.
  • Slowed Response: Insomnia increases the risk of accidents during activities like driving or operating machinery.


Unlock the Secrets to a Restful Night: Expert Strategies Unveiled

1. Soak Up the Sun for a Vitamin D Boost

Feeling drained during the day? Your body might crave Vitamin D. According to the American Journal of Clinical Sleep Medicine, a strong correlation between sun exposure and Vitamin D levels kickstart the production of serotonin and melatonin—two crucial sleep hormones.

2. The Spectrum of Sleep Aids: Your Tailored Approach

Whether you prefer natural extracts or scientifically validated compounds, the domain of sleep aids is incredibly diverse. Below, we break down the vital elements and nutrients for sleep improvement:

2-1) GABA: The Neurotransmitter for Relaxation

If anxiety or insomniac tendencies plague you, your brain's GABA (Gamma-Aminobutyric Acid) levels might be critically low. Research indicates that insomniacs often have GABA levels 30% lower than the norm.

Benefits Recommended Dose
Speed up sleep initiation and enhance sleep quality Daily pure GABA dose: 50-100mg

2-2) The Tryptophan-Melatonin Connection

A shortfall in tryptophan levels can seriously impair melatonin production, disrupting your sleep cycle.

Benefits Food Sources
Elevate sleep quality Soy, whole grains, bananas, milk

2-3) Calcium & Magnesium: The Mineral Allies

Calcium aids your brain in utilizing tryptophan to produce melatonin, while magnesium focuses on muscle and nerve relaxation.

Benefits Food Sources Recommended Ratio
Relax muscles and nerves Milk, leafy greens Calcium: Magnesium=2:1

2-4) Seasmin & Vitamin B Complex: Overlooked Yet Effective

Sesamin enhances melatonin secretion, while Vitamin B Complex converts your dietary intake into energy, further aiding melatonin production.

Benefits Food Sources
Amplify melatonin production Sesame, whole grains

3. Discover Natural Foods That Can Be Your Sleep-Enhancing Arsenal!

In addition to the sleep-boosting nutrients we've previously discussed, these foods serve as potent allies in your quest for quality sleep:

  • Whole-grain products
  • Soy-based items
  • Bananas
  • Milk
  • Yogurt
  • Millet
  • Cashews
  • Walnuts
  • Sesame seeds
  • Pumpkin seeds
  • Animal proteins (meat, cod, salmon, etc.)
More ways to win the sleep game?

4. A Snapshot of Additional Sleep-Inducing Methods

Tech Gadgets and Sleep Blue light from devices interferes with sleep quality. Opt for 'Night Mode' on your devices and keep them out of bedtime.
The Right Temp for Z's The American Academy of Sleep Medicine suggests an ambient room temperature of around 20°C.
Meal Timing and Composition A  balanced dinner with adequate protein and carbohydrates is ideal. Avoid alcohol, caffeine, and sugar-loaded foods before bedtime.
Rhythm to Relax American musician Jim Donovan advocates the 'Rhythm to Relax Method,' a sound-based approach to better sleep.
4-7-8 Breathing Technique

This breathing technique, developed by Dr. Andrew Weil, offers a natural sedative effect on the nervous system.

Mindfulness-Based Cognitive Therapy A non-pharmacological approach aimed at enhancing sleep by focusing on the present moment.
When All Else Fails, CBT-I Cognitive Behavioral Therapy for Insomnia (CBT-I) offers a professional therapeutic option if you've tried all other methods to no avail.

By monitoring these key metrics, you're not just getting insights; you're empowering yourself with a comprehensive sleep quality assessment. This data can guide you in choosing the most suitable and effective sleep aids and lifestyle modifications for restful nights ahead.

Essential Criteria: Gauge Your Sleep Quality Like a Pro

The National Sleep Foundation, an authoritative voice in sleep science, has published four pivotal benchmarks in their "Sleep Health®" journal to determine sleep quality:

  • ​​​Speedy Slumber: Under 30 Minutes - Ideal sleep involves drifting off within half an hour of hitting the pillow.
  • Midnight Disruptions: One or Fewer - Quality sleep means less disruption. The awakening time is less than once per night, for under 5 mins.
  • Quick Midnight Recovery: Under 20 Minutes - If you find yourself awake, transitioning back to sleep should take less than 20 mins.
  • Optimal Sleep Efficiency: 85% or Above -  The ratio is《Your actual sleep time / the total time you spend in bed》.

By monitoring these key metrics, you're not just getting insights; you're empowering yourself with a comprehensive sleep quality assessment. This data can guide you in choosing the most effective sleep aids and lifestyle modifications for restful nights ahead.

Smart Picks for Sleep Aids: Your Buyer's Checklist

In today's high-stress, fast-paced lives, obtaining all the sleep-boosting nutrients solely from food is often unrealistic. Hence, sleep aids can provide a quick, effective shortcut to quality slumber. When selecting a sleep aid, consider the following:

  1. Ensure sufficient sleep-inducing nutrients.
  2. Opt for non-addictive, chemical-free options.
  3. Insist on clear, detailed product labeling.
  4. Choose third-party validated products.

Why Choose Boncha Bio's Sleep Aid Candy Capsules? 

Boncha Bio is a specialized ODM service provider with cutting-edge R&D expertise. We excel at melding taste with fast-onset efficacy in our sugar-free sleep aids. Leveraging proprietary technology, we infuse active, scientifically-proven ingredients like GABA, green oat extract, calcium, and magnesium to ensure quick sleep onset and restful nights. Our products address sleep challenges and offer an authentically enjoyable user experience. Join the numerous global wellness brands that have chosen us for long-term collaborations. Get in touch today.

〈Extended reading:Harnessing the Power and Efficacy of Functional Candies: A New Era in Nutritional Supplements with ODM Candy-like Capsules

Your Gateway to Dreamland

If quality sleep eludes you, consider the sleep aids and foods discussed in this guide. They might be your ticket to dreamland.

Presented by Boncha Bio, we're dedicated to the R&D of sleep aids and a wide range of health-condition-targeted sweet capsules. We look forward to establishing long-lasting, mutually beneficial partnerships with you. For further insights, contact us today for a solution tailored just for you.


Article keywords

Keyword Search

Subscribe to Newsletter