Food for Natural Sleep

One of the most natural remedies for insomnia is to consume the right food during the day and before sleep. Being conscious of the foods that help, or those that negatively affect your sleep, makes it easier to identify how different foods affect your ability to fall asleep. There are foods to include in your diet, and some to avoid, especially before bed. We hope the suggestions below will help you in your battle against the lack of sleep.

Most people have trouble sleeping at some time in their lives. This can be due to stress, travel, illness, or other disruptions to the normal routine. When a sleep problem happens on a regular basis, it can interfere with daily life, taking a toll on mood, energy, efficiency, and the ability to handle stress. Eating the right food can aid in getting a peaceful, deep night’s sleep.

Diet and food helps to regulate the circadian rhythm, the approximately 24-hour cycle that the body follows each day. The circadian rhythm keeps the body clock on time, which keeps all bodily functions on schedule, like falling asleep at night and waking up in the morning. There is a direct correlation between food and sleep

Positive Foods for Sleep

If you have difficultygetting to sleep or just want a deeper sleep,these are the foods that may help you sleep:

Foods containing tryptophan (think turkey) are helpful for sleep.Tryptophan is an amino acid that assists the body in producing serotonin, which in turn helps with sleep by creating melatonin. Melatonin is the hormone that controls sleep-wake cycles. Foods high in tryptophan are protein rich foods such as turkey, chicken, milk, cheese, eggs, nuts, seeds, fish, beans and lentils.

While proteins are high in tryptophan, combining them with carbohydrates, like rice, bread, pasta and potatoes, will keep blood sugars steady during the night for improved sleep.-According to a study at the University of Sydney,carbohydratesthat rapidly raise blood sugar may enhance sleep by increasing tryptophan and serotonin, particularly when eaten four hours before falling asleep.

Foods high in calcium, such as dairy products and leafy greens, can help you sleep through the night. According to studies, a calcium deficiency will disrupt REM sleep. So it turns out your mom was right about drinking milk before bed. Not only does it contain tryptophan to aid in falling asleep, it also has calcium for an uninterrupted night’s sleep.

Melatonin is the hormone released by the pineal gland that tells the body it is time to sleep. Although melatonin is naturally produced by the body, it is also found in foods such ascherries, bananas, oats, tomatoes, ginger, barley, sweet corn, nuts and seeds.

Foods rich in vitamin B-6are also supportive of a good night’s sleep.Vitamin B-6 converts some of the tryptophan in the body to niacin, or vitamin B-3, and serotonin, which helps regulate sleep patterns. Withoutenough vitamin B-6, the body’s metabolism of tryptophan may be disrupted, limiting serotonin levels in the body, and possibly leading to poor sleep. Foods with high levels of vitamin B-6 are meat, poultry, seafood, most vegetables, bananas, avocados, nuts, seeds and dried fruits.

Magnesium helps to reduce cortisol, the “stress hormone” that can keep you awake at night. It also helps to relax muscles and calm you to help you get to sleep. The Journal of Orthomolecular Medicine published a study that states that even low levels of magnesium deficiency can disturb sleep. Foods containing magnesium include beans, nuts, green leafy vegetables and whole grains.

Water can be important for sleep, too. A lack of water can dry out the mouth and nasal passages, which can cause an increase in snoring, causing you to waken, or preventing a deep sleep. But be careful not to drink too much just before bed, as it may cause you to wake during the night to pee. Instead, stay hydrated all day, which will keep fluid levels up throughout the night as well.

Foods to Avoid

The most obvious foods to avoid for better sleep are food and drinks containing caffeine, such as coffee, tea, chocolate, sodas and energy drinks. There are other foods to be aware of that can also impede sleep:

Spicy foods can increase your internal body temperature which should naturally lower at night for a more restful sleep.

Fatty foodstoo close to bed can divert the body’s energy to digestion, rather than rebuilding during sleep to feel well-rested in the morning. Additionally, according to studies, fatty foods have been proven to disturb sleep and disruptcircadian rhythms.

Excessive sugardirectly effects blood sugar levels, which directly impactsenergy levels during the course of the day. Sugar raises energy quickly, but then crashes quickly too. The energy ups and downs may lead to additional caffeine, late-day naps and/or other foods you wouldn’t usually eat, all of which can have an effect on sleep.

Limiting the amount of sugar eaten can keep energy levels consistent to help maintain other sleep-healthy habits throughout the day, resulting in better sleep at night.

Alcohol causes drowsiness leading some to believe it is a sleep aid. However, alcohol can cause shallow sleep, as well as repeated mid-night awakenings.In addition, drinking alcohol before bed can cause vivid dreams, snoring and sleep apnea, night sweats and frequent waking to use the bathroom.

The foods and drinks we use to fuel our bodies throughout the day are connected to the amount and quality of sleep we get during the night. Consuming a healthy, nutrient-rich diet has an effect on brain health and activity, and in turn, sleep.