One of the most important,and often overlooked habits that contribute to a healthy lifestyle is getting adequate and quality sleep. According to the National Sleep Foundation, an independent non-profit organization that leads efforts around sleep research, education and advocacy, the recommended amount of sleep for most adults is 7-9 hours per night. Failing to get enough sleep can be detrimental to both short and long-term health, so making sleep a priority is important to how you feel today and in the future. Research shows that dietary choices and eating patterns can greatly affect sleep.
Check out these nutrition tips to promote better sleep:
Consider what you drink
Certain beverages can interfere with sleep, particularly those containing caffeine. Try to minimize high caffeine beverages such as coffee, tea, soda, energy drinks, and hot chocolate. Consuming alcohol can also be a sleep disruptor. While it initially may cause drowsiness, it can interfere with the quality of sleep and cause frequent waking. For best results, try to abstain from caffeine 6-8 hours and alcohol for 3-4 hours before bedtime. High sugar drinks should also be minimized as they can cause blood sugar spikes and night awakening. Focus on caffeine-free beverages to stay hydrated and if you find that drinking fluids too close to bedtime causes frequent trips to the bathroom, try to curtail drinking 1-2 hours before bed.
Pay attention to food quantity and meal timing
Eating too little or too much food in the hours before bed can disrupt your sleep. Aim to stick to regular mealtimes to avoid excess hunger, which can lead to overeating, namely at night. Inadequate food intake can cause low blood sugar and surges in hormones like cortisol and adrenaline, which makes it harder to fall asleep. Eating too close to bedtime slows digestion which can lead to bloating and indigestion. Reclining soon after a meal can trigger or worsen existing acid reflux, causing discomfort and interfering with sleep.
Consume a high-quality diet
Eating a nutritious diet with balanced meals that contain carbohydrates from fruits, vegetables and whole grains, lean proteins from poultry, fish, lean red meat and legumes, as well as healthy unsaturated fats from avocado, nuts and olive oil is important for longevity and also for promoting adequate and restorative sleep. Research has shown that the Mediterranean diet style can be beneficial since it helps reduce inflammation, promotes gut and brain health and stable blood sugar, all of which promote better sleep.
What about specific foods for helping sleep?
There are some food choices that may be beneficial to better sleep. These include:
- Tryptophan rich foods: Choosing foods higher in tryptophan, an amino acid that boosts the sleep regulating hormone, can help. Good sources include chicken, turkey, fish, eggs, peanuts, edamame and tofu.
- Melatonin rich foods: Selecting foods that are sources of melatonin can help since this hormone regulates the sleep-wake cycle. Examples of foods high in melatonin are tart cherries/tart cherry juice, pistachios and eggs.
- Higher magnesium foods: Eating foods high in magnesium helps to relax the muscles and promotes sleep. Magnesium rich foods include nuts, bananas, avocados, and potatoes.
For additional tips on sleep, check out our previous blog post on this important topic.