When was the last time you truly slept well for at least 8 hours straight? Getting good sleep is essential for overall health, which is exactly what we aim for. Did you know that your diet could be affecting your sleep? Here are some nutrition tips to help you catch more Z’s.
Insomnia or sleeplessness is an age-old problem. It’s so frustrating to lie in bed, switch off the lights, and still toss and turn all night. Often, the reason behind poor sleep is something we unknowingly do to ourselves, and one major cause is an unhealthy diet.
Let’s explore how your eating habits can affect sleep quality and share 11 simple dietary changes to help you sleep better.
Surprisingly, adding a banana to your diet, especially later in the day, can improve your sleep. Bananas are packed with potassium, magnesium, and other nutrients that help relax muscles. They also have tryptophan, an amino acid that turns into serotonin (a relaxant) and melatonin (a sedative).
Coffee is another culprit. The caffeine from one cup can linger in your system for up to 12 hours. Enjoy your morning coffee, but skip it for the rest of the day to sleep better at night.
A study by the University of Sydney found that people who ate rice for dinner fell asleep faster. Rice has sugars that produce tryptophan, which converts into serotonin and melatonin, making you feel relaxed and sleepy. Bread, cereal, and pasta can have similar effects.
Consuming fewer than 1,200 calories a day can cause nutritional deficiencies leading to insomnia. You need calcium (found in dairy products) and magnesium (in green vegetables and nuts) to help you sleep. Without enough iron, B vitamins, and folic acid, your sleep will worsen.
For a balanced diet, include fruits, vegetables, whole grains, nuts, low-fat dairy, and lean meat.
If you drink alcohol, avoid it right before bed. Although it can make you fall asleep quickly, it bypasses the initial REM stage, disrupting your sleep in the second half of the night.
Be mindful of your salt intake. Processed foods high in sodium can raise blood pressure and dehydrate you, disturbing your sleep. Staying hydrated generally improves sleep quality, so aim for six to eight glasses of water a day, but taper off a few hours before bed to avoid bathroom trips in the night.
High-fat foods can lead to heart problems and poor sleep. Opt for lean meats if you eat them for dinner.
Eat nutritious meals every few hours to regulate neurotransmitters and hormones, promoting better sleep. Instead of three large meals, spread six smaller ones throughout the day.
Don’t go to bed hungry as it can keep you awake. A small snack before bed is fine.
Have your last meal at least two to three hours before bedtime. Eating a large meal just before bed increases blood flow to your digestive tract, raises gastric acid production, and ramps up your metabolism when it should be slowing down. This can cause acid reflux, disrupting your sleep.
Of course, eating well is just one part of improving sleep quality. Also, consider eliminating light sources, using an air purifier, and reserving your bedroom for sleep only.
