If you could pick the right foods to help you get the best sleep
possible, wouldn't you? And if you knew which foods would hinder your
restful slumber, wouldn't you avoid them? Now's your chance to learn
which foods to eat, and which to steer clear of for a good night's
sleep.
Tryptophan-Rich Foods:
We've
all heard of warm milk's magical ability to send us off to dreamland.
Do you know why it's true? Dairy foods contain tryptophan, which is a
sleep-promoting substance. Other foods that are high in tryptophan
include nuts and seeds, bananas, honey, and eggs.
Indulge Your Craving for Carbs:
Carbohydrate-rich
foods complement dairy foods by increasing the level of sleep-inducing
tryptophan in the blood. So a few perfect late night snacks to get you
snoozing might include a bowl of cereal and milk, yogurt and crackers,
or bread and cheese.
Snack Before Bedtime:
If
you struggle with insomnia, a little food in your stomach may help you
sleep. But don't use this as an open invitation to pig out. Keep the
snack small. A heavy meal will tax your digestive system, making you
uncomfortable and unable to get soothing ZZZs.
Put Down the Burger and Fries!
As
if you needed another reason to avoid high-fat foods, research shows
that people who often eat high-fat foods not only gain weight, they also
experience a disruption of their sleep cycles. A heavy meal activates
digestion, which can lead to nighttime trips to the bathroom.
Hidden Caffeine:
It's
no surprise that an evening cup of coffee might disrupt your sleep.
Even moderate caffeine can cause sleep disturbances. But don't forget
about less obvious caffeine sources, like chocolate, cola, tea, and
decaffeinated coffee. For better sleep, cut all caffeine from your diet
four to six hours before bedtime.
Medications May Contain Caffeine:
Some
over-the-counter and prescription drugs contain caffeine, too, such as
pain relievers, weight loss pills, diuretics, and cold medicines. These
and other medications may have as much or even more caffeine than a cup
of coffee. Check the label of nonprescription drugs or the prescription
drug information sheet to see if your medicine interferes with sleep or
can cause insomnia.
Beware of Heavy, Spicy Foods:
Lying
down with a full belly can make you uncomfortable, since the digestive
system slows down when you sleep. It can also lead to heartburn, as can
spicy cuisine. Make sure to finish a heavy meal at least four hours
before bedtime.
Keep Protein to a Minimum at Bedtime:
Sorry
Atkins. Protein, an essential part of our daytime fare, is a poor
choice for a bedtime snack. Protein-rich foods are harder to digest. So
skip the high-protein snack before bedtime and opt for a glass of warm
milk or some sleep-friendly carbs, like crackers.
Cut the Fluids by 8 P.M. :
Yes,
staying hydrated throughout the day is great for your body, but curtail
your fluid intake before bed. You're sure to have interrupted sleep if
you're constantly getting up to go to the bathroom.
Don't Be Fooled by a Relaxing Smoke :
Nicotine
is a stimulant, with effects similar to caffeine. Avoid smoking before
bedtime or if you wake up in the middle of the night.
REFERENCES:
National Sleep Foundation: "Food and Sleep."
Sleep.com: "Eating Before Bed – The Good and the Bad."
HowStuffWorks.com: "How Caffeine Works."
Nemours. KidsHealth.org: "What Is Caffeine."
University of Wisconsin-Stevens Point web site: "Caffeine Containing Products."
University of Wisconsin-Stevens Point web site: "Caffeine Containing Products."
University of Maryland Medical Center, Sleep Disorders Center: "Sleep Hygiene: Helpful Hints to Help You Sleep."
HelpGuide.org: "How to Sleep Better."