Everyone wants a good night’s sleep. Not one Thank you for liking my post! to struggle through the day with lack of energy and motivation.
Utilize food as your all-natural solution to sleeplessness with this easy guide that teaches you just what to eat—and when to eat it—to fall asleep faster and wake up refreshed.
We’ve all heard that it’s tryptophan in the turkey that makes you so sleepy after every Thanksgiving dinner, and a cup of warm milk is just the thing to help you settle down for night, but it may surprise you to find just how much what you eat can affect how well you sleep at night.
Whether you experience occasional insomnia or suffer from chronic sleeplessness, what you eat can have an effect on your sleep.
What foods should you eat and when do you eat them to get the best night’s rest?
There is so much information on how to easily incorporate “sleepy” foods into your diet, and how to prepare your food to increase sleep but how do you add it to your routine?
Nutrition Do’s for a good night’s sleep:
As I mentioned earlier We’ve all heard that the tryptophan found in turkey will help us fall asleep, which is why we fall into a food coma after a Thanksgiving feast, right?
Not really. While it’s true that tryptophan, which is found in dairy, turkey, chicken and fish, can help your body produce sleepy hormones, leftover turkey right before bed isn’t a sure thing. You’re better off eating foods with tryptophan throughout the day, with a small, carbohydrate-rich snack to boost your serotonin levels before bedtime.
Studies have shown that this may help with sleep!
When to eat?
Before we get into what food will help you sleep, let’s talk about when you should eat them?
Going to bed hungry or going to bed full are both issues that can have an effect on good sleep. There is a 2-4 hour window that is ideal for eating before bed.
Our body has 11 systems all working seamlessly together to keep us alive. They work automatically in synchrony and we do not give it much thought. Sleep is when our body rests and repairs and stores our memories from the day. It is a good habit to create to eat at least two hours before bed so our body is done digesting before we sleep.
- Eating before bed can increase stomach acid and digestive enzymes, which can lead to discomfort, irritation, and acid reflux. If you eat a large meal, especially spicy foods, and then lie down, you might experience heartburn.
- Eating close to bedtime can make it harder for your body to digest food, which can cause discomfort and indigestion that disrupt your sleep.
Eating at least two hours before bed gives your body enough time to digest food so when you go to bed it can focus on sleep while also leaving a small window before bed so you don’t feel hungry. Everyone is different so I always recommend listening to your body, It gives you signs of what it likes and does not. Aches and pains in the morning are a sign it did not like something you ate. Inflammation is a warning sign your body is not happy with what you are putting in. Listen to the signs; they are usually subtle. Snoring, clenching, grinding, night sweats, getting up and going to the bathroom are all things your body does to keep you alive while you sleep. Yet all of them disrupt your circadian rhythm and keep you in fight or flight while you sleep.
When we give our body what it needs it can heal itself. Nothing heals our body like sleep! So if you are not sleeping please don’t explain it away. Look into why you are n ot sleeping. Your future self will thank you.
What are good nighttime snack choices?
A small piece of cheese with a few whole grain crackers, one or two cups of nuts or popcorn, (both of which are not so good for your teeth or diverticulitis), or a slice of toast with a tablespoon of almond butter and sliced banana.
Got Milk? Calcium is a sleep powerfood! It helps us make melatonin – our critical sleep hormone that tells our bodies when to fall asleep and when to wake up. Studies have shown that those who don’t get enough calcium have disrupted sleep cycles and don’t get enough REM sleep.
But there’s no need to warm up a glass of milk before bedtime – just make sure you are getting enough calcium throughout the day.
And if you don’t like milk or can’t eat dairy – don’t worry! There are tons of non-dairy calcium sources you can nosh on like dark green leafy veggies and fortified nut milks.
Chocolate is a good source of magnesium, and magnesium can help you sleep better. Magnesium has been shown to lower cortisol levels (our stress hormone), increase melatonin levels and improve sleep quality and quantity. Foods that are rich in magnesium include lentils, nuts and seeds, whole grains, dark leafy greens and yes… chocolate.
Melatonin is super important for sleep. It is a hormone produced in our pineal gland – a tiny little gland in our brains – that helps to regulate our sleep ‘clock’. How can we boost our melatonin levels naturally? There are several yummy food sources of melatonin like: orange bell peppers, walnuts, flax seeds, almonds, raspberries, goji berries, tomatoes, and even spices such as fenugreek and mustard seeds.
Studies show that eating fresh cherries (sour is better!) or drinking tart cherry juice can boost melatonin and improve sleep! Try an ounce or two before bedtime – it really works! How about a chocolate cherry almond milk smoothie?
Nutrition DON’Ts for a good night’s sleep:
Limit how much alcohol you drink. It may help you fall asleep but a few hours in it disrupts sleep and may create night sweats for many. A glass of wine can sometimes help you fall asleep quicker. But drinking alcohol reduces our restorative REM sleep cycle, and also results in more disrupted sleep during the second half of the night. It causes dehydration while you sleep. This means less overall sleep!
If you want to feel refreshed in the morning, skip the nightcap and settle down with a warm cup of chamomile tea instead.
Avoid eating spicy and fatty foods right before you go to bed. These foods can be difficult to digest, causing reflux or bloating and discomfort – keeping you up longer than you like. 🙁
Caffeine is your best friend for a reason! When you’re dragging, a cup of java or green tea is perfect, but switch to decaf after 3:00pm if you’re having a difficult time falling asleep at night. Roiboos Tea is one of my favorite ‘stronger’ flavored herbal teas. Add a splash of unsweetened almond milk and a drizzle of honey for a late afternoon ‘pick-me-up’ that won’t keep you awake later on.
WHile these are all great suggestions I will reiterate we are all different. Listening to your body is the best thing you can do. It tells you what it likes and dislikes.
Whether it gives you a stomach ache, indigestion, diarrhea, headache, aches and pains or if you really doesn’t like what you put in it throws it back out. Our bodies are amazing! It has systems in place to help you live your best life. Respecting it by giving it what it needs, it can heal itself. Sleep is an underrated super healer. Giving your body what it needs is the best way for you to live your best life. Not only will you live longer you will live healthier.
Now eat right, sleep tight, and don’t let the bedbugs bite! Good night!
Parts of this article were taken from:
https://healthykidshappykids.com/2016/11/09/eat-yourself-to-a-good-nights-sleep/
For more tips on getting a good night’s sleep, The 3 Things You Need to Know to Get a Good Night’s Sleep.
