Insonnia: è colpa di caffè e cioccolato?

letto

Da diverso tempo sento conoscenti poco più che coetanei lamentarsi dell’insonnia. Fino a qualche anno fa era legata ai figli piccoli e ai conseguenti loro risvegli notturni: si dormiva poco e male e una volta rimesso a letto l’amato pargolo era ben difficile riprendere il sonno. Ora il problema sembrerebbe essere legato all’età.
Problemi che per fortuna per ora non mi hanno toccato: supernano e microba mi hanno da sempre fatto impazzire per andare a letto, ma una volta appoggiata la testa sul cuscino in pochi nanosecondi crollano per tutta la notte.
Per quanto riguarda me invece ho la capacità di addormentarmi immediatamente ovunque, e questa dote mi è d’aiuto quando in ospedale faccio il turno di notte: sono capace di appisolarmi seduta anche 5 minuti fra una paziente e l’altro o mentre aspetto l’esito degli esami.
I soliti gufi ovviamente insistono: “vedrai fra qualche anno…”. 
Secondo i nutrizionisti dell’ Osservatorio Grana Padano (che hanno fatto una ricerca sulle abitudini alimentari di un campione di 8500 italiani)  una delle cause dell’insonnia, infatti, è rappresentata da abitudini alimentari non corrette quali l’assunzione, soprattutto nelle ore serali, di alimenti eccitanti come caffè, thè, coca cola, cacao e al contrario, di insufficiente assunzione di latte, yogurt e acqua.Per ora mi godo il mio sonno nonostante le mie abitudini non proprio “da sopore”.
È stato verificato che soffre di insonnia soprattutto chi assume più di una tazza al giorno di caffè, 2,5 porzioni di cioccolata o chi assume meno di una porzione di latte o yogurt e acqua sempre al di sotto dei 2 litri giornalieri raccomandati.
A far dormire male però, ovviamente,  intervengono anche altri fattori come lo stress, la scarsa igiene del sonno: utilizzo di cuscini, materassi o indumenti non adeguati, fattori ambientali come cambi di clima, luce e temperatura, o attività mentale intensa prima di coricarsi (lavorare fino a tardi, assistere a film o spettacoli che causano forti emozioni).
Nel caso degli insonni uno dei consigli, tradizionale e naturale, è  bere prima di andare a dormire  una tazza di latte tiepido. Il latte contiene alti livelli di triptofano, un aminoacido che favorisce la produzione nel cervello di sedativi naturali quali serotonina e melatonina. Anche perché valutando  l’utilizzo di latte e yogurt negli intervistati si è scoperto che mediamente ne viene consumata meno di una porzione al giorno, quantità assai inferiore a quella consigliata dai livelli di assunzione raccomandati (LARN).


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