Food That Can Help You Sleep
Your diet is what fuels your days. You’ve heard of the saying, “You are what you eat.” But what about the saying, “What you eat is how you sleep”? While getting quality sleep is important to regulating hunger hormones, the same is also true in reverse. The food you eat and the general health of your gut all impact how you sleep.
Why What You Eat Matters
What you eat throughout the day can impact how you sleep at night. Most of the correlations between food and sleep have to do with the vitamins and minerals found in certain foods. Healthy levels of magnesium, zinc, serotonin, vitamin C and D and other minerals all play a part in a healthy hormone balance in our brains. If our bodies are to sleep soundly, produce the proper sleep hormones and to rest as it should, it needs the right levels of nutrients to do so.
General gut health also has a big impact on how you sleep.
Sleep-Positive Foods
Some fruits have been found to be higher in melatonin and other vitamins and minerals that can help you sleep at night. These foods are also higher in natural sugars and fibres. Eating healthy during the day and before bed can make sure you’re not hungry and snacking right before sleep. Red grapes, kijiws, cherries and nuts are great foods that can help you have quality sleep at night.
Fattier fish like salmon are high in Omega-3 fatty acids and vitamin D. These nutrients have been connected to the production of serotonin in the body. Serotonin can stabilize sleep patterns and reduce insomnia in adults.
Milk is often looked at as a pro-sleep drink that is great as a bedtime “snack”. In fact, there are specific compounds within milk that can help you sleep. Tryptophan is an amino acid that is common in high-protein foods and - you guessed it! - milk. This acid is helpful in serotonin production. Milk also has traces of melatonin which is a sleep-regulating hormone.
If you’re used to having a glass of milk before bed, there’s no reason to discontinue that. The only suggestion would be to drink it a little earlier to avoid a midnight bathroom visit.
Food To Avoid Before Bed
Greasy, sugary and fried foods can be delicious. But they should definitely be avoided before bed. These foods can take a while to digest and can cause an upset stomach. Belly aches, cramping and bloating can make it hard to relax and get comfortable. The challenge with these foods is that greasy and sugary foods such as chips, candy, chocolate and popcorn are looked at as snack foods to eat after dinner. Try swapping your greasy snacks with some of the fruits and foods listed above. Veggies and dip, fruit, nuts, or even a piece of cheese can make you feel full and not disrupt your sleep.
If you find that you wake up a lot during the night to use the washroom, you may also be drinking too much water before bed. Try to limit when you drink liquids to a few hours before bed as well to lessen the times you wake up in the middle of the night.
Caffeine and Sleep
High caffeinated foods and drinks can make falling asleep difficult. Coffee, chocolate, some chewing gum, some teas, pops and energy drinks can have caffeine in them. It can take up to 6 hours for caffeine to cycle through your system. Consider swapping to herbal tea or decaf coffee in the afternoon. If you like to drink pop in the evening, look for caffeine-free beverages. There are even some sleepy-time teas if you enjoy a hot beverage at night that can help you fall asleep.
When You Eat
Not only does what you eat impact sleep but so does when you eat. Eating right before bed can make it hard to sleep because our bodies turn food into energy. A sudden rush of “energy” can make it hard to fall asleep. Many late-night foods and desserts are high in sugar and can cause a sugar rush right before bed.
On the opposite side of the coin, going to bed on an empty stomach can also have a negative impact on sleep. You can wake up feeling super hungry and craving high sugar, low protein meals. Without food in your system your blood sugar can drop as you sleep and leave you feeling groggy, dizzy and even wake you up with a headache.
As a general rule, eating 3 hours before bed is best. If you want to have a snack before bed, high fibre and protein foods are best. Almonds, peanut butter and apples, eggs, or a handful of trail mix can do the trick.
Being Hungry At Night
If you find yourself craving snacks right before bed, your daytime diet could be the cause. Make sure you consume enough calories throughout the day and fill your meals with high fibre, high protein foods.
It also helps to have variety in your meals. Different fruits and vegetables can help you feel full for longer as well. If you meal prep at the beginning of the week, consider cycling through your meals instead of eating the same one until it’s finished.
Easy List Pro-Sleep Foods
Apples
Cherries
Grapes
Cheese
Nuts (peanuts, walnuts, almonds)
Peanut butter
Carrots
Celery
Bananas
Kiwi
Decaf drinks
Salmon
Milk
Eat and Sleep
The food you eat impacts your body's ability to get prepared for sleep. Think of these pointers and tips next time you reach for a late night snack. Your sleep patterns will thank you.