Recent research confirms what we intuitively know: adequate sleep is as important to our health as a proper diet, exercise and stress reduction. And those factors all influence each other too. For instance, what you eat – and when – can affect how well you sleep.
Why It Matters
How do you feel after one or two days with little sleep? Probably not well. Lack of sleep can leave you irritable, angry or depressed. At work, it can decrease your productivity; at home, it can make you a less patient and loving parent, spouse or sibling.
When you’re asleep, your body releases important hormones that regulate its systems. That may be why so many ailments – including high blood pressure, obesity and possibly heart disease – have been linked with sleep deprivation.
The list of what can interfere with our sleep is long: stress from work or family; lack of exercise; medical conditions or chronic pain; and even where you sleep (the condition of your bed) and with whom (snorers, children and pets are major sleep-wreckers).
Another factor is diet. What, when and how we eat affects how well we sleep.
Eat-to-Sleep Do’s
Tryptophan
Found in protein-rich foods, tryptophan gets converted into serotonin, a chemical messenger (or neurotransmitter) that tells your brain it’s time to sleep. So the serotonin levels in your brain can be increased by tryptophan from your food.
Tryptophan’s best-known source is turkey; it’s frequently cited as one reason why you’re so sleepy after a Thanksgiving dinner. But you can also find high concentrations of tryptophan in chicken, yellowfin tuna, soybeans and milk products.
Warm milk
Besides tryptophan, milk also contains casomorphines, a type of opiate with a very sedating effect. (There’s also the psychological effect of a warm comfort food to relax you.)
Complex carbohydrates
Unlike simpler, more-processed carbs, complex carbs can increase the amount of sleep-inducing tryptophan entering into the brain. A small serving of whole-wheat bread, brown rice, cereal or oats one hour before bedtime could help.
Eat-to-Sleep Don’t’s
Before-bed fluids
Consuming a large amount of fluid prior to bedtime will wake you up with the need for frequent bathroom visits.
Caffeine
Unfortunately, many drink coffee to stay awake and alert only to have it hinder sleep later. We all know it’s a stimulant, so have your coffee early in the day to avoid a sleepless night.
But watch out for caffeine from hidden sources. You may be getting significant amounts from chocolate, sodas and sports drinks, and even over-the-counter pain relievers and other medications. For food and drinks, read the labels; for medications, ask your doctor or pharmacist.
Alcohol
Initially, beer, wine and liquor will have a sedative effect; but that can rebound, keeping you awake well past your chosen bedtime.
Heartburn and indigestion
It’s difficult to sleep with stomach discomfort, so in the evening, avoid foods that are highly acidic (citrus, vinegar, soda and wine) or too spicy.
To keep your stomach calm overnight, you should also watch out for high-fat foods (which can cause or worsen reflux disease) and any food in large quantities.
Going hungry
An empty stomach can wake you up. Try to eat small, frequent meals throughout the day. If you find yourself hungry near bedtime, eat a light, complex-carbohydrate snack before retiring.
Simple or refined sugars
A sugar high can disturb your sleep, so it’s best to avoid sweet snacks after dinner.
By simply eating for a restful night, most of us can stay healthier, leaner and well rested. If you believe you have a true sleep disorder, you should consult your physician.
Sweet dreams.
Sources: National Sleep Foundation; mayoclinic.com; Total Nutrition by Victor Herbert, MD
© GlobalFit 2008
Nutrition 101 articles offer introductions to basic concepts and are not comprehensive or necessarily applicable to a particular individual’s circumstances. You should consult your physician before beginning any exercise or nutrition program.
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Jyni Holland, MS, RD is an acclaimed nutritionist, a Registered Dietician and the co-author of The Complete Idiot's Guide to Weight Loss Tracker (Alpha, 2005). She served as the Nutrition Spokesperson for NYU Medical Center, where she provided the nation's most prestigious media with straight facts on eating well and dieting myths. Additionally, she lectured doctors on cutting-edge nutritional therapies and advised on dietary support for organ transplant recipients, liver disease patients and breast cancer survivors.
Jyni earned her Master's degree in Nutrition from New York University. She is now in private practice, counseling outpatients ranging from diabetics and the clinically obese to pregnant women.
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