Eating Right for a Good Night’s Sleep

If you are having difficulty waking rested in the morning, it might be something you ate the night before. Food can impact how well you sleep, as well as how you rise and shine in the morning. Start paying attention to what you eat before bed, and improve your sleep hygiene for a more restorative, peaceful rest.

This is a guest post by Daniel Lofaso, a health and fitness writer. We hope that you find it enjoyable and informative.

Foods for better sleep include:

1. Oatmeal. Oatmeal is a high-protein, low-fat grain that is perfect for satisfying before bed, without derailing your healthy eating goals. Top with non-dairy milk, like almond or coconut milk, to prevent digestion issues that can occur when consuming dairy products.
2. Almonds. Almonds are an excellent choice for a before-bed snack. The protein (around 2.5-grams per handful of ten almonds) will help hold you over until breakfast, and they provide the building-blocks for lean muscle to grow while you rest.
3. Honey. An interesting thing about honey is that it has sleep-inducing properties. Eating honey raises your insulin level, which can make you feel sleepy. Try a spoonful before bed!
4. Whole Grains. Whole grain toast or bread is another good choice that can induce sleep. The whole grain gives you the feeling of being full, and this satisfaction may make you feel sleepy or drowsy.
5. Bananas. If you want a good night’s sleep, have a banana before bed. Bananas help your body produce the hormone melatonin, which will help you relax and sleep.

Skip the following when trying to fall asleep:

1. Caffeine. Caffeine can affect different people in different ways. Some individuals may have no issue with coffee after dinner, while others may find that they need to stop caffeine earlier in the day in order to sleep at night. Studies show that even one cup of coffee can cause sleep disturbances, frequent awakenings, and restlessness.
2. Aged Cheese. Aged cheese contains amino acids that can actually stimulate your brain when you are trying to get to sleep. This has led to some experiencing nightmares, which wreaks havoc on a good night’s rest.
3. Spicy foods. Eating spicy foods can raise your blood pressure and can make you feel warm and restless when trying to go to sleep. These foods also put you at risk of heartburn once you lay down.
4. Alcohol. Drinking alcohol before bed can interfere with getting a good night’s rest by interfering with the body’s REM sleep cycle. Even a glass of wine, which seems to make you drowsy, actually stimulates the brain which results in restlessness, nightmares, and headaches.
5. Sugar. Sugar is a stimulant which can make it hard to settle down and get sleep. Sugar in general is hard to avoid because there are different kinds of sugar and it can hide in many places which is why it is important to know how to find it. Fatty foods or rich deserts eaten too close to bedtime can make you feel uncomfortable and restless, as your body may not have time to metabolize the fat before you turn in.

Be wary of what you eat a couple hours before you turn-in.

• Remember that anything you eat in the couple hours before bed will be digested after you lay down. Digestion can be stimulating and can keep you up at night.
• Watch out for salty foods and anything that makes you thirsty before bed. It never fails that as soon as you nod off, you will need to use the bathroom!
• If you have a propensity for heartburn, know that laying down will increase the chance of having heartburn issues. Watch acidic foods, such as citrus, and dairy before bed to avoid potential heartburn discomfort.

About the Author:

Daniel Lofaso is a health and fitness writer and a Community Outreach Manager for Good EATS Café in Amityville, NY, a restaurant and meal planning program focused on healthy living through nutrition and fitness.

At Beyond Vitality, we are here to educate, guide, motivate and inspire you into a new and exciting journey to vibrant health. Our programs focus on small and gradual changes towards long-term and sustainable health. See our range of consultations and programs.