Diet
& Sleep
The food you eat not
only contributes to the quality of your weight and
general health, but also on how well you sleep. Some
foods help you sleep better. While others can make
sleep difficult or even impossible.
Foods that improve
sleep include fruits, green leafy vegetables, whole
grain breads and cereals, and mushrooms. Even spices
such as dill, sage and basil help with sleep
problems.
Drinking milk before
bedtime, a common method to aid sleep, is actually
effective. Milk actually contains tryptophan, which
can be converted to serotonin, the hormone that
controls sleep. Honey, turkey, egg whites and tuna
also contain tryptophan, which are good night time
snacks.
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Cafffeine
Alternatively,
caffeine-rich food and beverages should be avoided
right before going to bed. This includes coffee,
tea, chocolate, cocoa, soft drinks and some
medications. Some foods that are rich in tyramine
can also affect sleep. Tyramine actually causes the
release of a substance that stimulates the brain
keeping you awake. This is found in bacon, cheese,
sugar, ham or tomatoes.
Spicy foods, on the
other hand, may cause gastrointestinal reflux or
heartburn. While sweet or greasy foods can also
cause indigestion and bloating. And though alcohol
can make you sleepy, it actually upsets sleep
patterns later in the night resulting to frequent
waking in the night to urinate.
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Even how much and
when you eat affect sleep patterns. It is best to
keep the last meal of the day light. Eating too much
or heavy meals before sleeping may cause
indigestion, heartburn and discomfort. It is
recommended to start with a hearty breakfast, the
main meal of the day around noon, and a light supper
early in the evening.
Vitamins and supplements
You may also take
vitamins and supplements to aid sleep. Calcium and
magnesium helps induce sleep. Calcium-rich foods
include milk, cheese, yogurt, ice cream, sardines,
salmon, broccoli, tofu, egg, and calcium-fortified
food. Magnesium is found in nuts, almonds, cashews,
beans, and spinach. Vitamins B6 and B12 are often
beneficial and used in the treatment of insomnia.
Some of the foods that contain Vitamin B6 are liver,
meat, brown rice, fish, butter, wheat germ, whole
grain cereals, and soybeans. Foods rich in Vitamin
B12 include some plant milks, some soy products and
some breakfast cereals.
Be careful on what
foods you eat. It can directly affect the way you
sleep. By improving your eating habits, you will
have a better chance at a good night’s sleep.
