How to eat for better sleep

Having trouble sleeping?  Are there foods you can eat that would help you sleep?  My husband sent me an interesting article, 8 Eating Habits That Actually Improve Your Sleep. According to CDC, “about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.”  A lot of Americans have problems sleeping, about 50-70 million Americans.  You probably heard that drinking warm milk before bed helps one sleep?  Is this true?  What eating habits really do help you get to sleep and stay asleep?

Sleep and hunger

Did you know that getting a good night’s sleep affects hunger hormones in your body?  A good night’s sleep can lead to less snacking the next day as it keeps hunger at bay.  A professor of nutrition at Columbia University, Marie-Pierre St-Onge, says, “If you eat better, you sleep better and be more refreshed.  And that helps you make better decision for your diet.”  

 

Some tips to eating habits for better sleep:

•         Focus on tryptophan.   Why do people recommend a glass of warm milk (cow’s milk) before bed?  Because cow’s milk contains tryptophan, an amino acid.  Although plant-based proteins like almond milk provide tryptophan, it is tryptophan from animal proteins that is “easier for your body to break down and use”.  Many dairy products and also eggs provide tryptophan:

Dairy and Eggs	Tryptophan
2% Milk, 1 cup	120 milligrams
Whole Milk, 1 cup	107 milligrams
Yogurt, 8 ounces	68 milligrams
Mozzarella Cheese, 1 ounce	146 milligrams
Egg, 1	83 milligrams

After a big Thanksgiving meal, many people feel tired.  Not surprising as turkey is a good source of tryptophan as is pork and beef roasts.  Some grains are good sources of tryptophan including quinoa and oats. 

•          Combine a tryptophan food with some carbs. The Mediterranean diet is a great for your health and combining tryptophan rich foods with healthy carbs is good for your sleep.  Why?  Because carbs, especially whole grain carbs, have nutrients like B vitamins and minerals like zinc and magnesium, that help convert the tryptophan in foods into melatonin that helps you sleep better.  They have found that people who follow a Mediterranean diet do sleep better.  Pair some tryptophan rich foods with healthy carbs like fruits or whole grains, which can actually enhance the effectiveness of the tryptophan.  (For more information on the Mediterranean diet, see:  Best Diets for Healthy Eating in 2024)   
• Skip the unhealthy carbs before bed.   So many people think carbs are bad for you.  And some carbs are, the highly sugared, highly processed carbs.  But as noted above, whole grain carbs are good for your health and good for your sleep.  Skip the unhealthy carbs before you go to bed including:  high-sugar cereals, low-fiber carbs, sugary desserts.  Eating unhealthy carbs before bed can lead to one waking up more frequently. 
• Skip heavy meals before bed.   A relative used to work late, came home, ate his dinner late, then laid on the couch, fell asleep and would wake up with heartburn.  Heavy meals before bed can lead to indigestion and then disrupt your sleep.  Try to eat at least 3-4 hours before bedtime. 
• How about a snack before bed?  Small snacks like a banana, some yogurt, a handful of nuts can stave off hunger and help you sleep. 
• Skip the caffeine and alcohol.  Who doesn’t like a morning cup of coffee?  But a late evening cup of coffee can interfere with your sleep.  I drink regular coffee in the morning but after 6 PM if I have coffee, it is decaf.  But some teas like chamomile and lemon balm may promote sleep at least for some people.  Try these teas about an hour before bedtime.   
• Adopt an eating schedule.  Instead of grazing throughout the day, have regular meals and snacks.  Eating at regular times helps regulate your body’s internal clock, which can improve sleep patterns. 
• Stay hydrated but not too much at night.  Drink enough water throughout the day, but reduce intake in the evening to avoid frequent trips to the bathroom at night. (See:  What beverage is most effective for staying hydrated? )    

Conclusion:  Improving your sleep can be influenced by the above eating habits.  The eating patterns noted can improve your sleep if you stick with them.  Dabbling here and there won’t help much with your sleep.  You may need to try these eating habits for better sleep for a week or two before you notice results.

 

Sources:  8 Eating Habits That Actually Improve Your Sleep , CDC , professor , animal proteins , tryptophan , source , Mediterranean diet , Pair , Best Diets for Healthy Eating in 2024 , Heavy meals , teas , regular meals , water , What beverage is most effective for staying hydrated?, eating patterns  Image Sources:  Get a sleep , Foods to help you sleep , Eating before bed