Histamine intolerance and sleep problems: causes and solutions
Do you suffer from sleep disorders? They can manifest in many different ways and have various causes . Some people have trouble falling asleep, while others have trouble staying asleep. Sleep disorders are often also linked to histamine intolerance . You can learn more about the exact correlation between histamine and sleep problems in this blog post.
Histamine intolerance and sleep problems
There is a close connection between histamine and sleep disorders, or rather, between histamine intolerance and sleep problems. Before we clarify this, however, we will first discuss the causes and symptoms of histamine intolerance for better understanding.
Causes and symptoms of histamine intolerance
- Dysbiosis in the gut
- CMD
- Candida
- Heavy metal contamination
- SIBO
- unstable cervical spine
- Medication use
- Estrogen dominance
- too much histamine in the food
- Sleep disorders
- Abdominal pain
- nausea
- Diarrhea or constipation
- migraine
- Menstrual cramps
- Brain Fog
- Headache
- Visual disturbances
- Concentration problems
- dizziness
- skin problems
- inner restlessness
- Shortness of breath
- depressive moods
- Anxiety disorders
Link 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 slows down at night to be cognitively and physically ready for the next day.
It's therefore not surprising that chronic sleep deprivation is (partly) responsible for many illnesses, such as gastrointestinal diseases, heart disease, or depression. And what does sleep have to do with histamine? Histamine itself isn't bad, as it's responsible, among other things, for regulating the sleep-wake cycle .
Problems only arise when histamine levels are elevated . Too much histamine in the body leads to sleep disturbances and insomnia . This is why histamine is also considered a stimulant , as the body normally produces the neurotransmitter GABA to promote relaxation. An excess of histamine also triggers an increased release of adrenaline , causing your heart rate to rise and putting your body on high alert.
If additional histamine-related symptoms such as itching, rapid heartbeat, abdominal pain or nausea are added to the aforementioned complaints, the problems falling asleep are further exacerbated.
Tips for improving sleep with histamine intolerance
We have a few tips that can improve sleep quality. These can support your sleep not only if you have a histamine intolerance.
Low-histamine diet
Avoiding histamine-rich foods (in the evening), such as aged cheese or alcohol, can also counteract sleep disorders, not only for those with histamine intolerance. This can help lower your body's histamine levels , which in turn reduces adrenaline.
Avoiding triggers
If you know the triggers for your histamine intolerance, you can already do a lot by avoiding all of them , especially before bed . Triggers can also be external factors , such as jet lag while traveling, shift work, cell phone screens, or brightness. We need darkness for healthy sleep because the sleep hormone melatonin cannot be produced in bright light. Therefore, it's not recommended to look at a screen (computer, cell phone, television) before going to sleep.
Stress reduction and relaxation techniques
Stress, tension, and depression can exacerbate histamine-related symptoms and prevent you from sleeping well. We all know that racing mind that keeps us from falling asleep. Relaxation techniques such as meditation, yoga, progressive muscle relaxation, or autogenic training can help you unwind and thus improve your sleep quality.
Sleep routine and sleep environment
It's best to establish a regular sleep schedule by going to bed and getting up at the same time each day. It's important not to go to bed too late, as our liver detoxifies between 1 and 3 a.m. Detoxification is a crucial factor for healthy sleep. Seven to eight hours of sleep a day is essential for feeling rested. Avoid (fatty) meals before bed, as your body will otherwise be busy digesting them at night, which drains your energy.
Medications and dietary supplements for sleep problems caused by histamine
You've now learned about everyday steps 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 are suffering from shortness of breath and your body cannot break down the histamine levels on its own. H1 antihistamines have the side effect of causing drowsiness, effectively forcing your body to sleep. You should be cautious with sleeping pills, especially if you have histamine intolerance. Try a herbal alternative instead, such as valerian .
Dietary supplement
- magnesium
- Melatonin
- Vitamin B1
- Vitamin B6
- GABA
- Plant extracts such as passionflower or magnolia
Conclusion: Sleep and histamine – a complex interplay
Histamine affects the brain, which is why there's a close connection between histamine and sleep quality . Especially with histamine intolerance, it's important to take measures to lower your histamine levels. This can include relaxation exercises, a low-histamine diet, and reducing light exposure before bed. The interplay between sleep and histamine is a cycle, as too little or poor-quality sleep can also trigger histamine-related symptoms.
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