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Food for Sleep
If you’re looking for help falling asleep or trying to figure out what keeps you awake, the answer may be on your plate. That’s because some foods are known for their ability to keep you awake, while others have a sleep-inducing effect. Read >> -
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Food for Sleep
What to eat and not to eat in your quest for a good night’s rest.
For health and wellness it’s recommended that you get seven to nine hours of sleep each night. How many nights this week can you say that happened? Maybe you had mountains of laundry to fold after the kids went to bed. Maybe there were too many things on your mind to relax. Or maybe you don’t know why you couldn’t sleep through the night.
If you’re looking for help falling asleep or trying to figure out what keeps you awake, the answer may be on your plate. That’s because some foods are known for their ability to keep you awake, while others have a sleep-inducing effect. What will help or hurt your ability to fall asleep?
Good: Turkey
Wonder why you want a nap after your big Thanksgiving feast? It may be due to the large serving of turkey you ate. Turkey contains tryptophan, an amino acid that triggers the production of melatonin in your body. Melatonin is a hormone that tells your body it’s time for sleep and helps regulate your body’s internal clock. Levels naturally rise in the evening, but many people choose to take a supplement to increase their levels and promote sleep.
Turkey is also high in protein. Research shows that a meal high in protein eaten before bed may help you sleep through the night.
Bad: Alcohol
Yes, a drink before bed may help you fall asleep faster, but your sleep may not be restful. Drink alcohol before bed and expect to wake often in the night. You may also toss and turn until dawn, wake up with night sweats, or experience nightmares. Need a drink to wind down at the end of the day? Be sure to enjoy it four to six hours before bed.
Good: Nuts
Almonds and walnuts are filled with melatonin and known to improve sleep quality. Nuts are also high in omega-3 fatty acids, which convert to DHA. DHA triggers serotonin production, which leads to more melatonin.
Nuts are also great sources of magnesium, a mineral that’s been shown to help relieve insomnia and lower levels of cortisol, the stress hormone that can interfere with a good night’s rest. So when sleep keeps running away, run to grab a handful of nuts.
Bad: Chocolate
Hidden caffeine may be why you’re struggling to sleep. If you eat chocolate in the evening, it’s time to give it up. Other sources of caffeine include caffeinated coffee, tea, sodas, and certain medications. For the best rest, avoid all sources of caffeine four to six hours before bed.
Good: Tart Cherry Juice
Ever drink cherry juice? You should. Because a glass of tart cherry juice before bed may be what you need to drift off into dreamland. What is it about tart cherry juice that makes you sleepy and helps treat insomnia? It’s chock full of melatonin.
Bad: Heavy or Spicy
A heavy or spicy meal before bed may have you up in the night with indigestion or heartburn, which is often worse when you lie down. Avoid big meals and food like chili peppers, hot sauce, jalapenos, or spicy sauces before hitting the hay.
Good: Hot Tea
A cup of chamomile or passion flower tea before bed can help you relax and prepare for a good night’s rest. Both contain an antioxidant called apigenin that triggers receptors in your brain that induce sleepiness. Once you drink a cup, you’re better able to fall asleep faster and stay asleep through the night.
