How Should We Eat for a Good Night's Sleep?
Many of us feel, on some days and nights, that we simply haven't slept enough. Between work, family and everything else on our plates, it's no surprise that when our head finally hits the pillow, real rest can feel out of reach.
Many factors influence our sleep, including the foods and drinks we choose. Just as our metabolism depends on what we eat, sleep — so important for our health — is also linked to the quality of the food we take in. Some foods are thought to make falling asleep easier, while others make it harder. Foods that lower blood pressure and heart rate can slow the metabolism and help with sleep, while others speed up metabolism and brain activity and can keep sleep at bay.
The type of food you eat and when you eat it can affect your sleep habits. A full stomach after a heavy meal can disturb your sleep just as much as an empty stomach after hours without food. So it helps to leave a certain amount of time between your last meal and bedtime. A small bite before bed — perhaps to quiet a rumbling stomach — can ease your hunger without disrupting your rest, but if late-night, large portions become a habit, sleep can turn into a struggle.
Alongside foods that, in small amounts, help you sleep well, there are also some that make it harder to drift off. Caffeinated and alcoholic drinks are the clearest examples. Finish these at least 4–6 hours before bed so you can rest comfortably and don't end up counting sheep. Alcohol, for instance, may relax you at first and help you fall asleep quickly, but it disturbs your sleep afterwards. For restful sleep, stick to drinks like warm milk, water or caffeine-free tea.
Some foods help you sleep more comfortably than others. Tryptophan, a sleep-regulating substance, has been noted to promote drowsiness and support sleep. Your body uses it to produce serotonin, a neurotransmitter that slows the brain's nerve traffic. Milk is a lovely example of a food naturally rich in tryptophan. Other tryptophan-containing foods include yogurt and cheese, tuna, poultry, beans, whole grains, sunflower seeds, peanut butter, bananas and rice.
Milk: A good source of tryptophan, milk also has a calming effect thanks to its calcium and milk protein. Warm milk with about a teaspoon of peanut butter can help you settle into a restful sleep.
Yogurt and ayran [a traditional Turkish yogurt drink made from yogurt, water and salt]: A low-fat yogurt or ayran, like milk, is perfect for an uninterrupted night's sleep thanks to its tryptophan and calcium.
Caffeine-free teas: Need to be up very early and struggling to sleep after a heavy dinner? Herbal teas are the way to go. Chamomile and linden tea, in particular, will give you a peaceful night.
Banana: Rich in tryptophan, magnesium and potassium, a banana relaxes your muscles, helps you unwind and sink into a deep sleep, and improves your sleep quality. Its sleep-inducing effect may be linked to how it acts on the brain's neurotransmitters.
Oatmeal: Eaten in large amounts, oatmeal's high fibre content can be hard on your gut — but 3 spoonfuls prepared with half a cup of low-fat milk and a sprinkle of cinnamon makes for a delightful pre-sleep treat.
Whole-grain bread and poultry: After a tiring day, a dinner of a piece of grilled or boiled turkey or chicken between two slices of whole-grain bread (a complex carbohydrate) helps release serotonin — and with a glass of ayran alongside, it's a lovely herald of an early night.
Rice: Rice pilaf cooked with a little oil, served with yogurt at dinner, can also help with sleep.
Eat lightly, make your bed comfortable, and let a good night's sleep carry the day's stress away. Sweet dreams, everyone.