Histamine intolerance and sleep problems: causes and solutions

Do you suffer from sleep disorders? They can manifest in a variety of ways and have various causes. Some people have trouble falling asleep, while others have trouble staying asleep. Often, sleep disorders are also linked to histamine intolerance. In this blog post, you'll learn about the exact correlation between histamine and sleep problems.

Histamine Intolerance and Sleep Problems

There is a close connection between histamine and sleep disorders, or between histamine intolerance and sleep problems. Before we clarify this, however, we will discuss the causes and symptoms of histaminosis for a better understanding.

Causes and Symptoms of Histamine Intolerance

• Dysbiosis in the gut
• Craniomandibular dysfunction (CMD)
• Candida
• Heavy metal exposure
• SIBO
• unstable cervical spine
• Medication use
• Estrogen dominance
• too much histamine in food

• Sleep disorders
• Abdominal pain
• Nausea
• Diarrhea or constipation
• Migraine
• Menstrual complaints
• Brain fog
• Headaches
• Vision disturbances
• Concentration problems
• Dizziness
• Skin problems
• inner restlessness
• Shortness of breath
• depressive moods
• Anxiety disorders

Connection between Histamine Intolerance and Sleep Disorders

Sleep serves to regenerate our brain. During sleep, experiences, impressions, and learned information from the day are processed and stored as memories. In addition, the body recovers and winds down at night to be cognitively and physically productive again the next day.

It is therefore not surprising that chronic sleep deprivation is (co-)responsible for many diseases, such as gastrointestinal diseases, heart diseases, or depression. And what does sleep have to do with histamine? Histamine itself is not bad, as it is responsible, among other things, for regulating the sleep-wake rhythm.

Problems only arise when there is an elevated histamine level. Too much histamine in the body causes sleep disorders and insomnia. Therefore, histamine is also considered a wakefulness promoter, because normally the body produces the neurotransmitter GABA to be able to calm down. In addition, an excess of histamine increasingly leads to a release of adrenaline, which causes your body to speed up its pulse and be on alert.

If additional histamine-related symptoms such as itching, palpitations, abdominal pain, or nausea occur alongside the mentioned complaints, the problems with falling asleep are exacerbated.

Tips for improving sleep with histamine intolerance

We have some tips that can improve sleep quality. These can support your sleep not only with histamine problems.

Low-histamine diet

Avoiding histamine-rich foods (in the evening), such as aged cheese or alcohol, can also counteract sleep disorders, not only in individuals with histamine intolerance. This way, your body can lower histamine levels, which also reduces adrenaline.

A low-histamine diet is an important foundation for many affected individuals. Nevertheless, restaurant visits, invitations, or travels cannot always be fully planned. For precisely such exceptional situations, we developed our DaoFit – with vegan DAO from pea sprout powder, vitamin C from acerola, and quercetin. It serves as a practical supplement before histamine-rich meals.

Avoidance of triggers

If you know the triggers of your histamine problem, you can do a lot by avoiding all triggers, especially before going to bed. Triggers can also be external influences, such as time zone changes during travel, shift work, mobile phone screens, or brightness. For healthy sleep, we need darkness, as the sleep hormone melatonin cannot be produced in bright light. Therefore, it is advisable not to look at a screen (computer, mobile phone, television) before going to bed.

Stress Reduction and Relaxation Techniques

Stress, tension, and depression can exacerbate histamine-related symptoms and prevent you from sleeping well. We all know the racing thoughts that keep us from falling asleep. Relaxation exercises such as meditation, yoga, progressive muscle relaxation, or autogenic training can help you relax and thus improve your sleep quality.

Sleep routine and sleep environment

It's best to adopt a regular sleep rhythm by going to bed and waking up at the same time. It's important not to go to sleep too late, because our liver detoxifies between 1 and 3 am. Detoxification is an important cornerstone for healthy sleep. 7 to 8 hours of sleep daily are important to feel well-rested. Avoid (fatty) meals before bedtime, as your body would otherwise be busy digesting at night, which robs your body of a lot of energy.

Medications and Supplements for Sleep Problems Caused by Histamine

You have now learned what everyday measures you can take to improve your sleep hygiene. But are there also medications or supplements that can help?

Antihistamines and other medications

Antihistamines should only be taken in exceptional cases, for example, if you suffer from shortness of breath and your body cannot break down the histamine level on its own. H1 antihistamines have the side effect that they make you drowsy and your body is "forced" to sleep. With sleeping pills, especially with histaminosis, you should be careful. Try a herbal alternative instead, for example with valerian.

Dietary supplements

• Magnesium
• Melatonin
• Vitamin B1
• Vitamin B6
• GABA
• Plant extracts like passionflower or magnolia

Magnesium is also frequently mentioned in connection with sleep and stress. Our MagnesiumFit combines three high-quality magnesium compounds and was specially developed for people with histamine intolerance. Magnesium contributes to the normal functioning of the nervous system, to normal muscle function, and to the reduction of tiredness and fatigue. It is suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.

Conclusion: Sleep and Histamine – a complex interplay

Histamine influences the brain, so there is also a close connection between histamine and sleep quality. Especially with histamine intolerance, it is important to take measures that ensure your histamine levels drop. This can include relaxation exercises, a low-histamine diet, and limiting light sources before bedtime. The interplay between sleep and histamine is a cycle, because too little and poor sleep can also trigger histamine symptoms.

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