What You Eat
Affects How You Sleep
DAIRY
- Dairy foods contain tryptophan, which is a sleep-promoting substance
- Foods that are high in tryptophan include milk, nuts, seeds, bananas, honey & eggs
CARBS
- Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood
- Some late night snacks to help you sleep include a bowl of cereal & milk, yogurt & crackers
or bread & cheese
SNACK
- If you struggle with insomnia, a little food in your stomach may help you sleep
- Have a small snack since a heavy meal will tax your digestive system, making you
uncomfortable & unable to get soothing sleep
AVOID HIGH-FAT FOOD
- Research has shown that people who often eat high-fat foods not only gain weight but they
also experience a disruption of their sleep cycles - A heavy meal activates digestion, which can lead to nighttime trips to the bathroom
HIDDEN CAFFEINE
- Everyone knows that a late night cup of coffee might disrupt your sleep
- But even moderate caffeine can cause sleep disturbances
- In addition to coffee, the obvious caffeine sources are chocolate, cola, tea (unless it's a
'sleep' tea) & decaffeinated coffee - For better sleep, cut all caffeine from your diet 4 - 6 hours before bedtime
MEDICATIONS
- Medications may contain Caffeine
- Some over-the-counter & prescription drugs contain caffeine such as pain relievers, weight
loss pills, diuretics & cold medicines - These & other medications may have as much or even more caffeine than a cup of coffee
- Check the label of non-prescription drugs or the prescription drug information sheet to see
if your medicine interferes with sleep or can cause insomnia
LATE NIGHT DRINKING
- Alcohol may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats & nightmares
- If you're drinking alcohol in the evening, balance each drink with a glass of water to dilute
the alcohol's effects - For a good night's sleep, the better bet is to avoid alcohol 4 - 6 hours before bedtime
SPICY FOODS
- Lying down with a full belly can make you uncomfortable, since the digestive system slows
down when you sleep - It can also lead to heartburn, as can spicy foods
- Make sure to finish a heavy meal at least 4 hours before bedtime
PROTEIN
- Protein, an essential part of our daytime fare, can be a poor choice for a bedtime snack
- Protein-rich, high-fat foods are harder to digest
- So skip the fatty high-protein snack before bedtime & have warm milk or some sleep-friendly carbs, like crackers
WATER, ETC.
- It's great for your body to be hydrated throughout the day
- Try to stop drinking a couple of yours before bedtime
- Otherwise, you're sure to have interrupted sleep if you're constantly getting up to go to
the bathroom
SMOKING
- Nicotine is a stimulant, with effects similar to caffeine
- Avoid smoking altogether would be your best decision but if you can't
1. Don't smoke before bedtime
2. Don't smoke if you wake up in the middle of the night
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Insomnia | Sleep Improves Your Health | What Keeps You Awake
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