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If you aren’t sleeping as soundly as you’d like, you’re not alone. According to the Centers for Disease Control and Prevention, 70 million adults in the United States experience chronic sleep problems. Though several solutions can help you fall asleep, a cure you might be overlooking is your diet.
The way you eat throughout the day can significantly impact your shut-eye. Here are some habits that can help:
Breakfast: Begin your day with nutrient-rich produce and proteins to set an energetic tone for the day.
Lunch: Fish is filled with omega-3 fatty acids and can boost melatonin levels in your brain. Melatonin is a hormone associated with our sleep-wake cycles. Aim for at least two three-ounce servings every week.
Dinner: Complex carbohydrates, such as whole-wheat pasta, in combination with lean proteins like low-fat yogurt, may promote the release of tryptophan, a key ingredient to a good night’s rest.
Before Bed Beverage: A glass of warm milk may help you sleep more soundly because it’s loaded with calcium, magnesium and tryptophan — nutrients known to promote relaxation. Chamomile tea is also a good option.
For a better night’s sleep, take these items off the menu:
- Alcohol — While a glass of wine may seem relaxing while you sip it, the sugar it contains can keep your brain busy when it’s time for bed. A best practice for alcohol consumption is to avoid adult beverages for four to six hours before bed.
- Caffeine — Chocolate, coffee, some tea varieties and certain over-the-counter pain medications may contain caffeine. Be mindful of what you consume after midmorning, as this stimulant can stay in your system for hours.
- Celery and cucumbers — High in water content, these good-for-you vegetables may cause frequent bathroom trips in the middle of the night, so enjoy them earlier in the day instead.
- Spicy snacks — Attracted to cuisine like Indian curry and fiery salsa? Try to eat these dishes at lunch instead of dinner to avoid any indigestion that may interfere with your nighttime rest.
