Eat This, Not That: Foods and Drinks for Better Sleep
We’ve all experienced restless nights where we toss and turn, unable to fall into a deep, restorative slumber. While there can be many factors impacting sleep quality, the foods and beverages you consume in the hours leading up to bedtime can make a big difference. Certain items promote better sleep, while others can disrupt it. Here’s a look at what to eat and drink – and what to avoid – for sounder sleep.
Sleep-promoting foods and Drinks
If you want to get a good night’s rest, you should consume foods and drinks that promote sleep, such as:
- Tart Cherry Juice: This juice is naturally rich in melatonin, the sleep-regulating hormone. Drinking some an hour before bed can boost melatonin levels.
- Warm Milk: The tryptophan in milk is a sleep-promoting nutrient that increases serotonin levels to induce relaxation. Warm milk is particularly soothing.
- Chamomile Tea: The anti-anxiety properties of chamomile make this herbal tea a great bedtime drink for inducing sleepiness.
- Nuts and Seeds: The healthy fats, magnesium, and tryptophan in nuts and seeds like almonds, walnuts, and pumpkin seeds can help you feel sleepy.
- Oats: Oats are high in melatonin, as well as tryptophan, making oatmeal a smart pre-bedtime snack.
Sleep-Disturbing Foods and Drinks
Like foods and drinks that promote sleep, some certain foods and beverages hinder your sleep, including:
- Coffee: The caffeine in coffee is a stimulant that can keep you wired and inhibit sleep for up to right hours after consumption.
- Alcohol: While alcohol may help you fall asleep faster initially, it ultimately disrupts and fragments sleep later in the night.
- Aged Cheeses: Aged cheeses contain high levels of the amino acid tyramine, which can trigger symptoms that disturb sleep.
- Spicy or Fatty Foods: These can cause indigestion, heartburn, and other gastrointestinal discomfort that makes it hard to sleep well.
- Energy Drinks: Like coffee, these are loaded with caffeine and other stimulants that promote wakefulness, not sleepiness.
The right evening snacks and beverages can work wonders for ushering your body into restorative slumber. Building good sleep habits – which includes your dietary choices before bed – can transform your nightly rest, leaving you energized for the day ahead.
Sleep Soundly with Help from The Experts
If you’re struggling with sleep issues or think you may have a sleep disorder like sleep apnea, it’s important to get evaluated by professionals. The Encino Center for Sleep & TMJ Disorders specializes in diagnosing and treating various sleep-related conditions.
Call them at (818) 300-0070 to schedule a consultation and get on the path to better sleep and better health. Don’t let poor sleep continue disrupting your daily life – take that first step today.
