Getting enough sleep is crucial to physical and mental health, but did you know that your diet plays a significant role in your ability to get quality rest? What you eat and when you eat it can impact the quality and quantity of your sleep. Here’s what you should eat and avoid for better rest.
What to Eat for Better Sleep
Fruits and Vegetables:
Fruits and vegetables are rich in magnesium, potassium, and vitamin C, all of which help regulate sleep. Kale, spinach, bananas, sweet potatoes, and avocados are particularly potent sleep-inducing foods. These foods promote healthy digestion, so you are less likely to experience nighttime heartburn or acid reflux that can interfere with your sleep.
Protein:
Protein in your diet helps your body produce the sleep hormone melatonin. Foods such as chicken, turkey, and fish contain an amino acid called tryptophan which helps in the production of serotonin, the precursor to melatonin. Lean protein helps stabilize blood sugar levels, which also helps you stay asleep.
Whole Grains:
Eating complex carbohydrate sources like whole grains paired with protein can help promote a restful and uninterrupted sleep cycle. Eating complex carbs helps elevate serotonin levels in the brain, which induces relaxation and calming feelings.
What to Avoid for Better Sleep
Caffeine:
Caffeine is a stimulant that can keep you awake and hinder your ability to fall and stay asleep. Drinking too much caffeine from caffeinated drinks such as coffee, tea, and soft drinks should be avoided in the hours leading up to bedtime.
Alcohol:
While alcohol may help you feel drowsy initially, it can have negative effects on the quantity and quality of sleep you get. It interferes with the body’s natural sleep cycles and can cause you to wake up frequently during the night. A nightcap may help you doze off quickly, but it can be counterproductive and disrupt your sleep [1].
High-Fat or Spicy Foods:
High-fat or spicy foods can take a long time to digest, which can trigger acid reflux and heartburn, making it more challenging to fall asleep. Avoid these types of foods in the evening, especially right before bedtime.
Summary
What you eat and drink can have a significant impact on your quality of sleep. Try incorporating sleep-promoting foods such as fruits, vegetables, lean protein, and whole grains into your diet while avoiding caffeine, alcohol, high-fat, and spicy foods. Making these small adjustments can lead to more restful and restorative sleep, allowing you to feel more alert and energized throughout the day. Sweet dreams!
Reference:
[1] Roehrs, T. and Roth, T. (2001). Sleep, Sleepiness, and Alcohol Use. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528837/