How to Eat for Better Sleep

Can choosing the right foods to eat help you sleep better? We know that sleep has a great effect on how we eat, but does what we eat have an effect on our sleep? What you eat does have a big influence on the quality of your sleep. You can easily sleep better by making a few changes and being sure to include foods that promote rest - and avoiding those that don't. Here are five dietary dos and don'ts for better sleep.
 
Avoid caffeine.

Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. Not having caffeine for a single day can improve sleep quality that night, a study in the Journal of Clinical Nursing found. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine, such as chocolate, cough and cold medicine, and other over-the-counter medicine.

Avoid sweets.

Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.

Avoid foods that cause indigestion. 

What causes indigestion in one person may well not bring it on in another, so the possible list of foods here could be endless. The point is to know your own causes of indigestion and to manage these. Some of the more common causes of indigestion include:

• Any food you have an intolerance for shouldn't be consumed at all. Some common intolerances include gluten, dairy, and chocolate or sugar;
• Stop eating rich food at least five hours prior to bedtime. When you don't give your body adequate time to break down the food, and you lie down, indigestion can easily follow. A light and healthy diet not only keeps down your weight but also reduces the risk of sleep apnea.
• Onions, beans, and peppers can bring on indigestion in susceptible people.

Eat tryptophan-rich foods.
Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy. For dinner and bedtime snacks, eat a meal or snack that is high in complex carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain.

Eat magnesium-rich foods.

Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.

Next time you find yourself struggling to get to sleep, take a good look at your diet and see what can be done. There is no single dietary trick that can eliminate sleep problems. Creating and maintaining a strong sleep routine is about more than just what you eat, but eating well can certainly help.


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