Chicago Home and Lifestyles – 8 Foods to Help You Sleep (and 4 to Avoid)
We call breakfast the most important meal of the day, but going to bed with an empty stomach can be as bad as skipping your morning meal! We don’t think of needing fuel for sleep, but there are many processes taking place while we sleep that restore us. Eating food that can help you sleep may be the difference between waking up tired or ready to take on the day. It can also play an important role in your sleep cycle and quality. Here are a few foods that are recommended for better sleep:
Tart cherry juice, besides other beneficial properties, contains a natural form of melatonin, a hormone that regulates sleep cycles. Try replacing your melatonin supplement with a glass of tart cherry juice. It will help you sleep and it’s a great anti-inflammatory!
Nuts and seeds contain two ingredients to promote sleep: magnesium that promotes muscle relaxation, and healthy fats which can keep blood sugar regulated throughout the night. Pumpkin seeds also contain tryptophan, an amino acid that converts to serotonin that imbues calmness and converts to melatonin.
Dairy products can also aid sleep. Dairy contains casein, a type of protein that digests more slowly than others. It provides a steady supply of amino acids over several hours. This supports muscle recovery and growth. It also keeps blood sugar level for better sleep quality.
Quinoa is a great alternative to try if you’re dairy free. It’s nutritionally similar to milk, it’s high in protein and also contains tryptophan.
Eggs are another food high in tryptophan. They are protein packed to keep you feeling full during the night. Studies have shown eggs may boost mood and fight depressive symptoms as the tryptophan converts to serotonin. (Fun fact: turkey also contains a small amount of tryptophan—not enough for sleep, but a few slices of turkey can’t hurt if you’re looking for more sources of protein!)
Chamomile tea contains an antioxidant called apigenin. It binds to receptors in the brain that promote sleepiness. So, how about a nice hot cup of tea before bed? But make sure to stick to chamomile or other herbal teas labeled for sleep, as most other tea contains caffeine!
Tuna and salmon are high in omega-3 fatty acid, which many don’t know is good for sleep. The fatty acids promote the conversion of tryptophan to serotonin. It is especially important for people over 40.
Dark chocolate also contains omega-3 fatty acids. Its flavonals are thought to support cardio-metabolic functions and support a balanced circadian rhythm, essential for a good wake sleep cycle.
Of course, there are also foods you should avoid to make sure you get a good night’s sleep. To name a few:
Caffeine is a stimulant that makes it harder to fall asleep. No matter how soothing that warm cup feels, avoid it!
Alcohol may make you sleepy but it actually disrupts sleep later.
Spicy and acidic foods can cause acid reflux that interferes with sleep.
Low protein, high sugar snacks cause fluctuations in blood sugar levels. They will either keep you up or make you crash in your sleep!
Kathleen Weaver-Zech and Dean’s Team Chicago
