In Short When you consume too little fat, cholesterol or sugars, your body ‘punishes’ you with depressions and / or sleeplessness, through receptors in the brain, to force you to consume more of these essential nutrients. Elevated blood-protein levels impair neurotransmitter metabolism regulating sleep and feelings of happiness. Beta-carbolines from prepared food (proteinacous prepared food in particular), opioid peptides from wheat- and dairy products and cadmium from vegetables and grains do exactly the same. To be happy and sleep well : Consume as little (especially at night) prepared food, vegetables, grains, milk and wheat-products. Wake up when the sun rises, and eat as much fruits as you want and sufficient fresh raw egg yolk (mixed with avocado) or fresh raw salmon. (raw animal food requires an hour rest to digest by the way!) Great 'happy fruits' are : dried date, -fig, papaya, banana, strawberries, sweet cherries, orange, mango, pineapple, grapefruit and hazelnuts. (for optimizing serotonine production) In Detail : Sleep is essential to reconstruct lost body-protein and to decompose and deport wastes from the body. Also, when you are asleep, body-fat is transformed into available energy, to support the processes mentioned above. If you want to be beautiful and slim, you need lots of sleep Cholesterol Being happy is much more than just a feeling. Feelings of happiness / depressions tell you whether your diet is okay. And if you don’t sleep well, again you have to take a look at your diet first. For example :Cholesterol is an essential nutrient ; 10 to 20% of the brain is composed of cholesterol, and vitamin D and the sex hormones are also composed of cholesterol. That's why the body needs sufficient cholesterol all the time. And to make sure you consume sufficient 'clean' cholesterol, your body warns you if you don't; through causing depressions and mood-swings. (1) A number of scientific investigations have proved that in people trying to commit suicide, cholesterol-level is lower. But how does that happen? Cholesterol-products like progesterone, estradiol and testosterone increase serotonine-receptor activity. Low cholesterol level decreases serotonine-receptor activity. And feeling happy is partly regulated through serotonine-receptors in the brain. Serotonine is a neurotransmitter not just regulating feelings of happiness, but also the ability to fall asleep, and partly influences cognitive abilities, pain, fear and appetite. Fibers in wheat , potato, maize , oat, rice , pea and soybean inhibit cholesterol absorption, what can make you depressed and sleepless. Logically, bad-functioning ovaries (producing progesterone and estradiol) can also cause depressions. To make sure you absorb sufficient cholesterol, consume some fresh raw egg yolk every day (mixed with avocado for example) ; it will make you sleep like a baby. Be sure the eggs are fresh and obtained from hens fed natural foods only (like raw grains and grass). You can also consume sashimi. (fresh raw fish in Japanese restaurants) Does only a low cholesterol level cause depressions and sleeplessness ? No ; Sugars Sugar for example is as essential as cholesterol is ; sugars are the main source of energy for the brain and muscles; dietary sugars (sucrose, starch, and even most fructose) are mainly transformed into glucose. To assure sufficient sugars are consumed, glucose is essential in composing serotonine, ‘the happy-maker' ; Serotonine is composed of tryptophan, an amino acid. (protein commonly is composed of 18 different amino acids) When blood-glucose level is low, muscles and organs do not absorb amino acids from the blood for maintenance. And among all those other amino acids, it is much harder for the brain to pick up tryptophan. Glucose stimulates amino acid absorption by the muscles and organs, and therefore tryptophan absorption by the brain. (11) The sweet taste of sugar and honey is the promise of happiness. (and sleep) Fat is as essential as cholesterol and sugars are ; Fats are the main source of energy for the heart and the colon. To assure sufficient fat is consumed, a particular fatty acid, oleamide, is required to activate serotonine receptors. Making oleamide, and therefore fat, essential to fall a sleep. (12) If you wake up in the middle of the night for no reason ; consume something both fat and sweet, like raisins with butter. It will probably make you sleep like a baby. So it's all about cholesterol, fat and sugar ? Not entirely ; Too Much Protein But yes, being grumpy, you first need to make sure your diet contains sufficient clean cholesterol, -fat and sugars. However, consuming too little essential nutrients is not the only cause ; Consuming too much proteinous food in general, can also cause depressions and sleeplessness. Here are the reasons why ; - To transform tryptophan into serotonine, vitamin B6 is required. Consuming more protein than you need, requires extra vitamin B6 (and B2 and folic acid). Consuming too much proteinous food inhibits serotonine production. - Consuming too much increases blood-amino acid levels, making it harder for the rain to specifically pick up tryptophan. The amino acid phenylalanine inhibits serotonine production, through inhibiting decarboxylation of 5-hydroxy-L-tryptophane into serotonine. - Consuming too much protein increases blood-phenylalanine level. The amino acid phenylalanine inhibits serotonine production, through inhibiting decarboxylation of 5-hydroxy-L-tryptophane into serotonine. - Consuming too much protein increases blood-leucine level. The amino acid leucine enhances tryptophan-pyrrolase, irreversibly decomposing tryptophan. Unfortunately, the liver cannot decompose leucine, tissues like muscles can. - Prepared food contains lots of beta-carbolines inhibiting tryptophan transport by albumin. Free tryptophan not transported by albumin does not reach the brain ,and is decomposed. Especially consuming prepared proteinous food can make you depressed and sleepless. - Besides methionine (an other amino acid) ,tryptophan is easily damaged by heat. Every time food is re-heated, tryptophan gets lost. - Beta-carbolines from prepared food can occupy serotonine receptors (15), because many beta-carbolines are composed of tryptophan (or its amines ; serotonine and tryptamine) ; the basic properties are equal. - Beta-carbolines from prepared food can directly disturb sleep through blocking benzodiazepine receptors. - Beta-carbolines from prepared food can also disturb sleep by causing stress through the noradrenergic system. Consume as much fruit, and sashimi or fresh raw egg yolk (gently stirred through a fruit shake for example), instead of prepared food. And especially do not consume prepared food at night, to prevent prolonged digestion to impair sleep. And Waking up late can make you depressed and sleepless too ; - Your body is strongly influenced by daylight ; when the sun has set, serotonine is transformed into melatonine. When the sun rises, this process stops, if not asleep. That's why everybody is much more happy in the summertime, providing us with much more daylight. If you are depressed or sleepless ; wake up when the sun rises. Optimum melatonine production requires optimum serotonine production. Logically, also impaired melatonine production comes with depressions and sleeplessness. Optimum melatonine metabolism also prevents prolactine, oestradiol and EGF from causing breast cancer.