Eating better to sleep better

Who knew that what you eat affects your sleep.  Yes, overeating can lead to upset stomachs and affect your sleep.  Once my husband and I went out to a French restaurant.  We ordered some food with heavy sauces.  Our mistake.  We felt so full afterwards that we both could not sleep.  Others avoid coffee in the evening as the caffeine keeps them awake.  But are there foods that help promote better sleep?

Americans need their sleep as the CDC says about one-third of us are failing to get the recommended seven to nine hours of sleep every night.  The Cleveland Clinic notes, A good night’s sleep is critical to our health, giving our bodies time to rest, repair and rebuild.

There are no magic foods that will immediately help you sleep.  But there are foods and beverages that can help.  In general, eating foods higher in fiber and lower in saturated fat can lead “to deeper, more restorative sleep”. 

What pre-bedtime beverages help you sleep?

  • Cow’s milk.  For years people have recommended a glass of warm milk to help them sleep.  Why? Cow’s milk contains the protein, casein, that has been shown to enhance sleep.  Note:  Most plant-based milks like almond milk do not have any casein so will not help promote sleep.  Some soy milks have casein added. 
  • Chamomile or peppermint tea.  Chamomile contains a chemical compound that helps one relax and actually has been shown to improve the quality of sleep.  The essential oils in peppermint tea can help relax your muscles, setting the stage for a peaceful night of sleep.  

What foods might help you sleep better?

  • Lean protein foods:  think chicken, turkey, and fish.  These proteins have the amino acid, tryptophan, that helps raise serotonin levels which promotes sleep.  Yogurt made from cow’s milk has tryptophan which promotes sleep and even people with lactose intolerance find they can eat some yogurt.  Fairlife makes a yogurt that is higher in protein and is lactose free. 
  • Complex carbs:  Skip the sugary snacks before bedtime and opt for something whole-grain that takes longer to digest and adds some fiber to your day.  (See Whole Grains in Your Diet.) Enjoy some whole-grain toast, whole grain crackers for your bedtime snack.  Sugary snacks before bed actually lower your serotonin levels and thus won’t promote sleep. 
  • Healthy fats:  Unsaturated fats can also help raise your serotonin levels.  Choose some peanuts, walnuts, almonds, cashews, or pistachios.  For those that can afford some extra calories, enjoy some peanut M&M’s.  Yes, some simple sugars but also those healthy peanuts. Skip high fat snacks like potato chips, French fries which can bring down your serotonin levels.  
What are some snacks to have before bed that may help you sleep better?  The Cleveland Clinic has some good suggestions for snacks that can promote a good night’s sleep.

  •  Banana with low-fat yogurt.  The banana adds some magnesium, a mineral good for sleep and yogurt adds some casein.  Note:  Choose yogurt made from cow’s milk to get the casein protein.
  • Low-fat cottage cheese with some whole-grain pita chips.
  • Peanut butter on some whole-grain crackers
  • Apple slices with some mozzarella string cheese.
  • Some tart cherry juice seems to help promote sleep.

Conclusion:  Try some of these ideas and find what works for you to help you get a good night’s sleep. 


 

Sources:  recommended seven to nine hours , Cleveland Clinic , lead , casein , Chamomile , Yogurt ,  whole-grain , Whole Grains in Your Diet , Unsaturated fats , snacks   Image Sources:   yogurt ,   tea   , Cashews 


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