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Picture this scenario: You are all ready to rest your head on the pillow, pull the covers close and settle in for a long night of sleep. But you find yourself tossing and turning, unable to truly rest. Then, in the morning, you feel groggy, half awake and sleep deprived. That creeps into your work, leading your productivity to tank and you being only half with it during the morning’s video call. Since you feel exhausted, all you want to do is crawl back into bed, even if it is 8 a.m. in the morning. In another scenario, you have had a long day of work, and you are ready to hit the hay. Once you do, you have a wonderful sleep which involves no waking or getting up in the middle of the night. You even have some great relaxing dreams. Come morning, you are ready to take in the day.
Chances are, you have experienced a mixture of these scenarios. But, did you ever stop to think about the fact that what you ate or drank the night before could have an impact on your sleep cycle? Get the scoop on foods that can help-or harm-your sleep below, so you can adjust your habits.
Foods that Harm Your Sleep
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Some food can make situations like heartburn, acid reflux and indigestion worse. Not to mention, they could put you at increased risk of developing serious illness in the future or add to your likelihood of having to get up in the middle of the night.
Food 1: Ice Cream
When you are in your pajamas and getting ready to watch a movie, your freezer calls to you. Soon, you find yourself digging into a rich, addictive pint of ice cream. While it tastes cool, creamy and delicious in the moment, ice cream is loaded with sugar, which raises insulin levels. In addition, people are likely to snack on ice cream late at night, which increases cortisol levels. This makes it even harder to sleep and could increase your levels of stress.
It is tempting, but put down your spoon!
Food 2: Cheese
Eying that queso dip or cheesy popcorn? Think twice before eating some before bed. Medical experts suggest that those with even a small dairy intolerance or allergy get bloating, gas and inflammation around bedtime, not what you want to sleep! Even if you do not, consuming too many rich foods over time make it even more likely you will get heart disease or become obese.
Food 3: Coffee and Soda
Sure, it may be tempting to down a can of soda or another iced coffee before bed, but leave the cup empty. Both overstimulate your nervous system for hours after consuming it. Depending on the person, one can feel the effects for up to 14 hours. You may also find yourself with dry mouth or needing to take too many trips to the bathroom. If you know you are sensitive to caffeine, try your best to avoid it at least 8 hours before bedtime.
Foods to Eat for a Better Night’s Rest
In contrast to the foods we reviewed, others will give you a boost of energy during the day and make you sleepy at night, which is what is ideal.
Food 1: Peanut Butter on Whole-Grain Bread
Love peanut butter? Then you are in luck. Whole grains, which lack the refinement found in white flour, are filling and a healthy alternative. Whole-grain bread also contains a lot of B vitamins. Packed with protein and tryptophan, a small topping of pure peanut butter (with no bad oils or excess sugars) is a delightful combo that is sure to help you sleep.
Food 2: Cereal with Skim Milk
Who says cereal is just a breakfast food? Low-sugar cereal, like that made of rice, is high glycemic. Medical experts say that eating a modest amount with amino-packed milk can cut down the time it takes to fall asleep in half, in comparison to when you eat a high glycemic food right before it is time to call it a day. Find one you love and get pouring!
Food 3: Bananas
Rich in potassium and magnesium, bananas help your muscles relax and put you in a sleepy state. Proven to help adults with insomnia sleep better than before, they can help anyone. Add some to your cereal or peanut butter-topped toast for the ultimate bedtime snack.
Note: It is recommended that you eat at least an hour before turning off the lights.
Snooze better when you are more mindful about what you eat and drink. Here’s to restful sleeps in the future!
