By Sola Ogundipe
The right foods can help you get the best sleep possible. So if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now you can learn which foods to eat, and which to steer clear of for a good night’s sleep. Read on.
We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other foods that are high in tryptophan include nuts and seeds, bananas, honey, and eggs.
Indulge in carbs
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yoghurt and crackers, or bread and cheese.
Have a snack before bedtime
If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.
Avoid burger and fries
As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to night time trips to the bathroom.
Beware of hidden caffeine
It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.
Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. To check the label of non prescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
Skip the nightcap
Alcohol may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you’re drinking alcohol in the evening, balance each drink with a glass of water to dilute the alcohol’s effects. For a good night’s sleep, the better bet is to avoid alcohol four to six hours before bedtime.
Beware of heavy, spicy foods
Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine. Make sure to finish a heavy meal at least four hours before bedtime.
Keep protein to a minimum at bedtime
Protein, an essential part of our daytime fare, can be a poor choice for a bedtime snack. Protein-rich, high-fat foods are harder to digest. So skip the fatty high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.
Cut the fluids by 8pm
Staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You’re sure to have interrupted sleep if you’re constantly getting up to go to the restroom.