We often see news in our local papers and on the Internet about the effects of healthy nutritional habits on weight and disease prevention. But did you realize that what you eat and drink can also contribute to the quality of your sleep? It’s true: Certain foods and eating habits can help you sleep, and others can keep you up at night. Here are some facts that you should know about nutrition and sleep:
- According to the National Sleep Foundation (NSF), children should get 9-13 hours of sleep each night, and adults should get 7-9 hours of sleep each night. Getting less sleep than the recommended amount can contribute to your feeling tired, irritable, less able to concentrate. It can also cause decreased school or work performance. A lack of sleep can even contribute to the development of chronic diseases such as heart disease or depression. In addition, a lack of sleep can lead to an increase in appetite and weight gain! Getting the proper amount of sleep each night is important for your physical and emotional health.
- Caffeine is a stimulant that can keep you up at night. According to the NSF, it takes about 6 hours for half of the caffeine in the body to be eliminated. This means that the caffeine you drink or eat hangs around for a long time! If you suffer from insomnia or have difficulty falling asleep, avoid drinking caffeinated soft drinks, coffee, tea, cocoa, and other caffeinated beverages, and eating foods such as chocolate.At the least, avoid consuming caffeine in the late afternoon and evening.
- Although alcohol may give you a feeling of calm or relaxation at first, it is important to know that alcohol can contribute to sleeplessness or insomnia. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), alcohol can disrupt sleep patterns, delay the onset of sleep, interrupt sleep, and lead to decreased total time of sleep. In fact, according to the NIAAA, alcohol that is consumed even six hours before bed time can increase wakefulness during sleep.
- Obesity can contribute to disrupted sleep. Conditions such as sleep apnea, reflux, heartburn, and depression are more common in obese people and might contribute to sleep disorders. Maintaining a healthy weight is important for a good night’s sleep.
- A lack of sleep can contribute to obesity! Research has shown that getting less than the recommended amount of sleep might actually cause weight gain. The reasons for this are not entirely known at this point.
- Eating a big meal or eating too much before you go to bed can lead to heartburn and poor digestion and disrupt sleep.
Tips for Getting Sound Sleep
- Exercise daily. One research study showed that a lifestyle change program – which focused on increased physical exercise, improved dietary habits, and stress reduction – contributed to improved sleep in as little as four weeks. The authors of the study state that reducing weight and increasing physical activity helped the most.
- Drink a glass of warm milk before you go to bed. It might help you get to sleep, although it might be more a calming ritual than anything else. However, some experts believe that it’s due to the tryptophan found in milk. Tryptophan is an amino acid that is found in other dairy products as well as in oats, fruit, and poultry. A Mayo Clinic expert recommends a light bedtime snack – one that is mostly carbohydrate with a small amount of protein – to help a person sleep. Such snacks include cereal with low-fat milk, and an apple with an ounce of cheese. Note that tryptophan supplements are not recommended as they might cause significant health problems.
- Try chamomile tea before going to bed. This remedy for digestive problems and sleeplessness has been handed down through the centuries (although there is little scientific proof that it works).
- Become aware of what and how much you eat and drink during the evening television-watching time. People often eat and drink while watching TV – most frequently right before bedtime. Some snacks can help you sleep. But too much food, and the wrong food, can keep you awake.
A good night’s sleep is associated with being healthy and feeling good! Anyone who suffers from disrupted sleep or has trouble falling asleep or staying asleep should see a doctor to determine the cause of the sleep disorder and to treat the condition.
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