Sleep is something we all crave, but at times it seems like it’s just never enough. Although it is true that stress has an effect on your sleep, so does your diet.
Best: Cereal and Milk
This simple breakfast combination can also be the perfect pre-bedtime snack. The combination of carbohydrates and protein enables our bodies to produce the serotonin, the happy hormone, in turn produces melatonin, the calming, sleep promoting hormone. Just be sure to stay away from sugary cereals. Other safe options include cheese and crackers, cottage cheese and fruit, or oatmeal with milk for similar soothing effect.
Worst: Protein
High protein diets have the tendency to boost your energy levels, meaning less sleep at the end of the day. Always aim for high-carb, low-protein snacks that are no more than 200 calories before bed.
Best: Passionfruit
It’s not always easy to find, but it is worth the search. Passionfruit contains somniferum, which has sleep-inducing properties. You can eat it as it is, or try it as a juice or tea.
Worst: Alcohol
You may immediately start to feel relaxed after a couple of glasses of wine, but alcohol is known to cause restless sleep. It prohibits your from entering the REM stage of sleep, keeping you from achieving deep, uninterrupted sleep.
Best: Bananas
Magnesium is a mineral that acts as a muscle relaxant, which can help us start snoozing faster and bananas are packed full of it. Studies have shown that potassium can help regulate sleep patterns and nerves. 1 banana has 422 milligrams of potassium.
Worst: Fatty Foods
The more fat you take in during dinner, the less sleep you’ll get. Foods high in fat (ones fried or greasy) are more likely to cause uncomfortable heartburn or stomach issues when you lie down.
Best: Cherry Juice
Cherries boast some of the highest levels of melatonin among natural foods. Try a small nighttime smoothie to start dreaming with 1 cup concentrated tart cherry juice, half a banana, 1/2 cup soymilk, and 5 crushed ice cubes.
Worst: Spicy Foods
Spicy foods may cause nightmares. A published study found that test subjects who ingested Tabasco sauce and mustard with their dinner had elevated body temperatures during their first sleep cycle, causing sleep disruption and more awake time at night.
Best: Warm Milk
While there isn’t enough tryptophan in a glass of warm milk to really feel the effects, it’s likely that warm milk is a powerful placebo for inducing sleep because it is comforting.
Worst: Caffeine
The instant effects of caffeine may be obvious, but what’s not so obvious is that the stimulant stays active in our bodies for eight to ten hours after we ingest it. It is suggested that we stop taking in caffeine by the afternoon so that is doesn’t interfere with our sleep.
Your diet goes a long way. When making food choices don’t just think of your waistline, but also remember your bedtime!
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