6 Nutrition Tips From Experts to Ensure Better Sleep
Trouble sleeping is becoming more and more
widespread these days, with as many as 68% of Americans reporting they
struggle to sleep at least once a week. Whether this is due to stress,
the ongoing pandemic, or other factors, this can be a very pestering
problem. The solution, however, can be easier than you’d think. Just a
few tweaks in your diet could lead to a better night’s sleep, according
to experts.
Though no particular food is a magic cure, there is a definite link to
the food and drinks we consume during the day and the quality of our
sleep. ‘Sufficient’ sleep will vary from person to person - some people
need as much as 10 hours while others require as little as six. Many
experts define sleep as ‘good’ simply if it results in you waking up
feeling rested. Here are a few nutrition tips that will help you achieve
that coveted feeling.
1. Keep track of your melatonin and tryptophan consumption
Melatonin is a natural hormone produced by
the body, which is sometimes referred to as the ‘sleep hormone’.
“Melatonin is a hormone that your brain produces in response to
darkness. It helps with the timing of circadian rhythms and with sleep,”
explained a dietitian.
Although it's a naturally produced hormone, you can also increase levels
of melatonin by consuming foods that are rich in it. Those include
almonds, fish, and cherries, to name a few. Tryptophan, an amino acid
that increases the production of melatonin can also be attained through
food. It is most commonly associated with turkey meat, but it can also
be found in foods like cottage cheese and plain yogurt.
If you’re consuming a large portion of melatonin-rich foods, it is
recommended to do so at least an hour or 30 minutes before going to bed,
as it is the amount of time it takes for melatonin to have an effect on
the body.
2. Opt for whole foods rich in fiber, and avoid processed foods
Whole foods packed with fiber have a myriad
of health benefits, and one of them is keeping your stomach happy at
night. Complex carbohydrates that are slow-digesting help keep the body
balanced and settle the digestive system. Legumes, squash, quinoa, and
buckwheat are all good examples of such food.
On the other hand, processed carbs and foods that contain much added
sugar such as bread, cereals, muffins, and cookies prompt a short-term
spike in blood sugar, followed by a crash. When blood sugar levels drop
sharply adrenalin, glucagon, and cortisol are released to regulate blood
glucose levels. All of these hormones can act as stimulants, causing
you to sleep less restfully or struggle to fall asleep.
3. Time your meals correctly
It isn’t just what you eat, but when you
eat it, too. “Allow two hours or more between your last bite of food and
bed, no matter what you choose to eat, and one hour before when it
comes to beverages,” is the advice of Kylene Bogden, a registered
dietitian-nutritionist and wellness adviser.
Moreover, try to space out your meals four to five hours apart so your
body has time to digest the food.
4. Stay away from sugar and caffeine
We aren't saying that you should cut out
coffee and chocolate from your life completely, that could be an
extremely difficult task for some of us, but try to restrict those
indulgences to the first half of the day. Since it takes the body about
six hours to metabolize caffeine, drinking or eating foods with caffeine
is not recommended within several hours before lights out.
We must note decaffeinated beverages aren’t a good substitute, as they
still contain stimulants that can disrupt your sleep. The same is true
for sugar, which gives the body a temporary energy boost and should be
avoided up to 6 hours before you go to bed.
5. Drink a caffeine-free hot beverage in the evening
The sleep benefits of a ‘glass of warm
milk’ aren’t entirely a myth. Drinking a warm caffeine-free beverage in
the evening can indeed do wonders to your quality of sleep.
Chamomile tea is a good option, as it was also found to reduce anxiety
in humans. Another recommended drink is golden milk - turmeric-based
almond milk with dates, as a sweetener. Turmeric is a powerful,
anti-inflammatory spice that promotes a sense of calm and aids in
digestion, thereby enhancing sleep quality. While golden milk can also
be made with regular cow’s milk, experts strongly recommend opting for a
plant-based milk variety, as cow’s milk can be inflammatory for some
people (bloating really isn’t optimal for sleeping).
6. Keep spicy food at a minimum
Spicy dishes can be irritating as they work
their way through your digestive system, which can result in discomfort
or even pain, as the food moves through your gastrointestinal tract.
If you’re a fan of spicy food, you can still have your favorite dishes,
but perhaps not as the last meal of the day. If you want some spice in
your dinner, experts recommend to bring it to a minimum and not make it
the dominant feature of the meal, as to not compromise your sleep.