Diet for a Better Sleep

12/18/2020

If you aren’t sleeping as soundly as you’d like, you’re not alone. According to the Centers for Disease Control and Prevention, roughly 50 million to 70 million adults in the United States experience some type of sleep disorder. But there are several solutions that can help improve your body’s ability to fall asleep, and chief among them is the way you eat. One option is to eat when you wake up – it tells your brain that food will be available throughout the day, creating a relaxing response that will last until bedtime.

So, although too many carbohydrates may be bad for your waistline and too much cheese may interfere with your cardiovascular health, healthy amounts of these foods may help you drift off to dreamland. For a sound night’s sleep, model your menu after this one:

Breakfast: Begin your day with nutrient-rich produce and proteins to set an energetic tone for the day.
Lunch: Filled with omega-3 fatty acids, fish may boost the levels of melatonin in your brain. Aim for at least two three-ounce servings every week.
Dinner: Complex carbohydrates, such as whole-wheat pasta, in combination with lean proteins like nut butter and low-fat yogurt may promote the release of tryptophan, a key ingredient to a good night’s rest.
Before Bed Beverage: Loaded with calcium, magnesium and tryptophan — nutrients known to promote relaxation — a glass of warm milk may help you sleep more soundly. Chamomile tea is also a good option.

For a better night’s sleep, take these items off of the menu.

• Alcohol — While a glass of wine may seem relaxing while you sip, the sugar it contains can actually 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 zesty 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.

This wellness information is provided by your friends at Northwest Health – Starke. Learn more about us at NWHealthIN.com.

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