Snacking for a better sleep: what to eat (and what to avoid)
Have you ever had trouble sleeping at night? You're not alone. According to a recent survey, about 30% of adults in the United States reported having trouble falling asleep or staying asleep. There are many factors that can contribute to poor sleep quality, including stress, anxiety, and even what you eat before bedtime. In this article, we'll explore some of the best foods to eat for a better night's sleep, as well as some foods to avoid.
The science of sleep
Before we dive into specific foods, let's take a quick look at the science of sleep. Sleep is a complex process that involves several different stages, each with its own unique properties and functions. During the first stage, your body starts to relax and your brain waves slow down. In the second stage, your body temperature drops, your heart rate slows, and your breathing becomes more regular. In the third and fourth stages, you enter deep sleep, which is essential for physical restoration and repair. Finally, during REM sleep, your brain becomes more active and you start to dream.
So, what does all this have to do with snacking? Well, certain foods can either help or hinder your body's ability to enter and maintain these different stages of sleep. Let's take a closer look.
The best foods for better sleep
- Walnuts: Walnuts are a great source of melatonin, a hormone that helps regulate your sleep cycle. They're also high in healthy fats, which can help reduce inflammation and improve brain function.
- Tart cherry juice: Like walnuts, tart cherry juice is also a good source of melatonin. In addition, it contains antioxidants that can help reduce inflammation and improve cardiovascular health.
- Bananas: Bananas are high in potassium, which can help regulate your heart rate and blood pressure. They're also a good source of magnesium, which can help relax your muscles and promote a sense of calmness.
- Oatmeal: Oatmeal is a great source of complex carbohydrates, which can help increase levels of tryptophan in the brain. Tryptophan is an amino acid that can help promote relaxation and improve sleep quality.
- Chamomile tea: Chamomile tea is a popular herbal remedy for anxiety and insomnia. It contains antioxidants that can help reduce inflammation and promote relaxation.
These are just a few examples of foods that can help improve your sleep quality. Other good options include almonds, kiwi fruit, and warm milk.
Foods to avoid
Now, let's take a look at some foods you should avoid if you're trying to get a good night's sleep.
- Caffeine: This one should be obvious. Caffeine is a stimulant that can help keep you awake and alert, but it can also interfere with your ability to fall asleep and stay asleep.
- Alcohol: While alcohol may make you feel sleepy at first, it can actually disrupt your sleep cycle and cause you to wake up frequently during the night.
- Sugary foods: Foods that are high in sugar can cause a spike in blood sugar levels, which can lead to a crash later on. This can cause you to wake up feeling groggy and tired.
- Spicy foods: Spicy foods can be hard on your digestive system, which can cause discomfort and interfere with your ability to fall asleep.
- Fatty foods: Foods that are high in fat can be difficult to digest, which can cause discomfort and disrupt your sleep.
Of course, everyone is different, and some people may be more sensitive to certain foods than others. If you're having trouble sleeping, it's always a good idea to talk to your doctor or a registered dietitian to determine the best course of action.
Conclusion
While there are many factors that can affect the quality of your sleep, what you eat is definitely one of them. By choosing the right foods and avoiding the wrong ones, you can help promote a better night's sleep and wake up feeling refreshed and energized. So, next time you're feeling snacky before bedtime, reach for one of the sleep-friendly options on this list and rest easy.