Getting good sleep is important for the overall well being of the human body.
A good night’s rest maintains the optimal functioning of the brain, boosts the immune system, reduces the risk of developing a chronic illness and aids in maintaining a healthy digestive system.
Diet and sleep have been shown to be closely related in many studies. One of the primary recommendations that stands out from most research is to have dinner at least 2-3 hours before bedtime.
Eating just before bed puts the digestive system to work and can also cause reflux which can hinder the quality of your sleep.
There are certain foods that must be completely avoided before bedtime, while there are some that may actually help in inducing sound sleep.
Here is a list of what to avoid and what to eat before you hit the sack:
FOODS THAT HAMPER SLEEP
1. Caffeine
Caffeine tops the list of foods to avoid before bedtime. Caffeine is a natural substance extracted from plants and is well known to promote alertness and concentration.
Adenosine is a substance in your body that promotes sleep. Since caffeine acts as an “adenosine receptor antagonist,” it blocks the adenosine receptor and keeps you from falling asleep.
One study shows that caffeine taken 6 hours before bedtime can cause disruptive effects on sleep.
Bottom Line:
Make sure your last cup of tea or coffee (or can of Red Bull) is taken at least 6 hours before bedtime.
2. Alcohol
Many people use a nightcap as a sleep aid. This is because it calms down the nervous system and makes you relax. However, overall it is known to be disruptive to sleep.
Alcohol metabolizes faster in your system and causes you to wake up multiple times during the night.
The human body has 24-hour circadian rhythms which are governed by its unique biological clock. Alcohol directly disrupts circadian functioning and interferes with the natural synchronization of the biological clock. This can have adverse effects on sleep as well as other systems of the body.
Bottom Line:
Manage your alcohol intake at night so that you have a smart sleep-friendly lifestyle.
3. Fatty Foods
Greasy foods (especially fast foods) typically have an incredibly high-fat content that undermines sleep.
This type of high-fat, salt-laden indulgence is not taken well by the digestive system at night. These foods are known to loosen the esophagus sphincter, which acts as a barrier between the stomach and the throat.
The havoc created by fatty food on the digestive system can lead to acid reflux and a feeling of discomfort throughout the night. Many people also experience bad dreams or nightmares as a result of eating fatty foods before bed.
Bottom Line:
Avoid having fatty fast food or greasy leftovers right before bedtime.
4. Spicy Foods
It has been studied that spicy foods can severely hamper the quality of sleep, with individuals reported to have spent less time in deep sleep.
Spicy foods can lead to indigestion and heartburn. Moreover, it was also observed in the study that many people had elevated body temperatures.
The resulting discomfort due to a spicy dinner will reflect in the quality of sleep as well as your ability to fall asleep quickly.
Bottom Line:
If you struggle with getting sound sleep, keep Indian curries, hot sauce and red chilies off your dinner menu!
FOODS THAT AID SLEEP
1. Sleep-Friendly Carbs
There has been a considerable amount of research to show the effects of different food groups in diet that affect the quality of sleep. Simple carbohydrates such as those in white rice and oatmeal are particularly helpful.
The carb content and lack of fiber in white rice constitutes to its high glycemic index. It is recommended to eat foods which have a high glycemic index a couple of hours before bedtime to improve sleep quality.
Bottom Line:
Consume a moderate amount of white rice during dinner along with other dietary fibers to induce sleep faster.
2. Fatty Fish
Fatty fish has healthy omega-3 fatty acids (known to reduce inflammation, heart disease and promote brain health) as well as a very high content of vitamin D.
This combination of vitamin D and omega-3 fatty acids increases the production of serotonin, a sleep-promoting brain chemical. This helps in enhancing the quality of your sleep.
Incorporating a fatty fish such as salmon, trout, mackerel or tuna in your dinner is a healthy option for both the brain and the heart.
Bottom Line:
Make sure to include fatty fish in your regular diet, as Vitamin D and fatty acids found in these fish can help improve the quality of your sleep.
3. Turkey
Turkey contains the amino acid tryptophan, which causes an increase in the sleep-regulating chemical melatonin.
Turkey is high in protein and is also known to promote tiredness. Having half a turkey sandwich can be a great light protein snack just before bedtime.
Bottom Line:
Have some leftover turkey in the fridge? Eating turkey before bed could help you sleep better.
4. Fruits
There are a couple of fruits that are known to help induce sleep faster.
Cherries are one of the few fruits that contain melatonin, a chemical that controls the internal body clock. For this reason, drinking tart cherry juice before bed can improve sleep quality.
Kiwis contain serotonin, a chemical that regulates the sleep cycle, and can help you get better sleep.
Banana is another fruit that has muscle-relaxants (potassium and magnesium) and also has carbohydrates. Furthermore, it’s the most convenient snack for your late-night hunger craving.
Bottom Line:
Avoid processed sugar and salt and choose to snack on fruit instead. Sipping on cherry juice, or eating a kiwi or a banana is a great late-night snack to induce sleep.
5. Milk
Milk has long been known to promote sleep, primarily due to its psychological association from childhood.
Milk contains tryptophan, an amino acid that stimulates the production of serotonin, a natural sedative, in the brain.
Mixing a simple sugar such as honey with milk can work as a great relaxant to induce sleep.
Milk products such as cottage cheese contain a significant amount of casein, a protein that sustains muscle repair and growth at night.
Bottom Line:
A warm glass of milk or a light snack of some cottage cheese could fill you up and also help you sleep.
6. Herbs
There are many natural aids and different herbs that are known to induce sleep.
Valerian tea which is extracted from the root of the valerian plant is known to speed the onset of sleep and improve sleep quality.
Chamomile tea, another traditional herbal remedy is widely used to fight insomnia. It contains apigenin, an antioxidant that binds to certain receptors in your brain and induces sleepiness.
Passionflower tea is yet another herbal option that reduces anxiety and promotes a calming effect. It increases the production of GABA, a brain chemical that aids in reducing stress.
Bottom Line:
Switch out your usual nightcap or caffeinated beverage for a herbal substitute. Herbal teas (such as Valerian, Chamomile or Passionflower) are all good night time beverage choices to promote sleep.
7. Nuts
If it’s late and you’re craving something salty, stay away from the chips by choosing nuts instead. The two best choices for a late-night craving are almonds and walnuts.
Walnuts are a good source of the sleep-regulating hormone melatonin. Almonds also contain a sleep-promoting mineral, magnesium, that can aid in inducing sleep.
Bottom Line:
A handful of almonds or walnuts is an excellent healthy snack before bedtime to get you in sleep mode!