Eat
right, sleep better
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| Foods That Help You Sleep Better |
Let’s face it — we live in a non-stop society. In
our rush, we too often put sleep on the back burner. People forgo sleep to get
things done. But it’s the wrong approach. Sleep has a huge effect on how you
feel throughout the day, and nutrition plays a role in how well you sleep. Your
daytime eating habits play a role in how well you sleep, especially in the
hours before bedtime. Food relates directly to serotonin, a key hormone that —
along with Vitamin B6, B12, and folic acid — helps promote healthy sleep. Try
to consume foods that calm the body, increase serotonin levels and get you
ready for restful sleep.
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| FOOD FOR SLEEP |
Here
are a few foods to get you started on the path to slumber.
1.
Complex carbohydrates:
Embrace whole-grain breads, cereals, pasta, crackers and
brown rice. Avoid simple carbohydrates, including breads, pasta and sweets such
as cookies, cakes, pastries and other sugary foods. These tend to reduce
serotonin levels and do not promote sleep. Eating lots of sugar
and refined carbohydrates such
as white bread, white rice, and pasta during the day can trigger wakefulness at
night and pull you out of the deep, restorative stages of sleep.
2.
Lean proteins:
Lean proteins include low-fat cheese, chicken,
turkey and fish. These foods are high in the amino acid tryptophan, which tends
to increase serotonin levels. On the flipside, avoid high-fat cheeses, chicken
wings or deep-fried fish. These take longer to digest and can keep you awake.
3. Heart-healthy
fats:
Unsaturated fats will not only boost your heart healthbut also improve your serotonin levels. Examples include peanut butter (read
the label to make sure peanuts are the only ingredient) and nuts such as
walnuts, almonds, cashews and pistachios. Avoid foods with saturated and trans
fats, such as french fries, potato chips or other high-fat snack foods. These
bring your serotonin levels down.
4.
Beverages:
Certain drinks can promote or prevent sleep. A good,
soothing beverage to drink before bedtime would be warm milk or herbal tea such
as chamomile or peppermint.
5.
Fresh herbs:
Fresh herbs can have a calming effect on the body. For
example, sage and basil contain chemicals that reduce tension and promote
sleep. Try making your own homemade pasta sauce with sage and basil. It’s easy
to do, and homemade sauces tend to be lower in sugar than store-bought
versions. However, avoid herbs such as red pepper or black pepper at
night, as they have a stimulatory effect.
6. Limit caffeine and nicotine:
You might be surprised to know that
caffeine can cause sleep problems up to ten to twelve hours after drinking it!
As for caffeinated drinks, it is recommended for those who are having
difficulty sleeping, consume that last cup by 2 p.m. Caffeine can
affect people differently, and even the smallest amount of stimulant can keep
you awake. Similarly, smoking is another stimulant that can disrupt
your sleep, especially if you smoke close to bedtime.
7. Avoid alcohol before bed:
While a nightcap may help you relax,
it interferes with your sleep cycle once you’re out.
8. Avoid drinking too many liquids in
the evening:
Drinking lots of fluids may result in
frequent bathroom trips throughout the night.
9. Avoid big meals at night:
Try to make dinnertime earlier in the evening, and avoid
heavy, rich foods within two hours of bed. Spicy or acidic foods can cause
stomach trouble and heartburn. Eating big or spicy
meals can cause discomfort from indigestion that can make it hard to sleep. If
you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before
bed if you’re still hungry.
Sleep-inducing snacks
* Eat low-fat cottage cheese with a few 100-percent whole
grain pita chips
* Smear peanut butter on 100-percent whole grain crackers
* Enjoy an apple with mozzarella string cheese.
Try all these foods to reduce your tossing and turning
when you hit the pillow. Sweet dreams!
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