Having a good night’s sleep depends on several factors. It is obviously important to have a good mattress, a comfortable bedding and to be in the right kind of environment to sleep, but know that food can help, or on the contrary, harm our resting time. It is therefore good to pay attention to the food we eat before going to bed. Here are 10 foods that can help you sleep and 5 foods that can keep you up all night.
1. Sweet potato
Feel free to eat baked sweet potatoes before going to bed, advises Jaclyn London, director of nutrition at the Good Housekeeping Institute. “Sweet potatoes are excellent sources of potassium, magnesium and calcium. They can also help you relax,” she says. Garnish them with a drizzle of honey and a pinch of sea salt, or a tablespoon of nut butter to enjoy as a dessert.
2. Pistachios
Pistachios can promote sleep because they contain protein, vitamin B6 and magnesium. But don’t overdo it: “Don’t exceed a 1 ounce serving of nuts,” warns London. “Eating too many calories can have the opposite effect and keep you awake!”
3. Plums
The nutrients found in dried plums – vitamin B6, calcium and magnesium, to name just a few – help make melatonin, the hormone that regulates sleep. Use prunes as a topping on whole grain toast, mix them in a trail mix with nuts or eat them on their own 30 minutes before bedtime.
4. Cantaloupe
Since dehydration can impact your ability to fall asleep and of staying asleep (not to mention your overall energy level!), choosing aqueous fruits like melon or cantaloupe can compensate for all these deficits. London also recommends thirst-quenching apples, oranges and pears.
5. String cheese
You can’t keep those stomach growls quiet? Eating your children’s snack can be helpful. Partly skim mozzarella cheese sticks (i.e. string cheese) provides a satisfying protein, especially if combined with whole grain crackers.
6. Hazelnut butter
Almond or peanut butter also contains protein, which gives a feeling of satiety. Spread it on graham crackers, bananas or sweet potato grilled toast. Only put a tablespoon of it on so you don’t feel too full before going to bed.
7. Tisane
This is not surprising, but herbal tea has tons of sleep-promoting properties. “Chamomile is excellent for calming nerves before bedtime,” according to London. “It is also hydrating and soothing to the stomach, like ginger tea.”
8. Oatmeal
This meal is probably one of your favourite breakfast meals. “Cereals in oatmeal trigger insulin production much like whole grain bread,” explains Cynthia Pasquella. “They raise your blood sugar naturally and make you feel drowsy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep.”
9. Almonds
Just eat a handful of almonds and you’ll be asleep in no time. Pasquella says that almonds contain tryptophan and magnesium, which help naturally reduce muscle and nerve functions naturally while stabilizing the heart rate.
10. Whole grain bread
Carbohydrates are your best friend and your worst enemy. According to Dr. Oz Garcia, simple carbohydrates like in candy and soft drinks are perfect for a quick boost of energy because they are quickly digested. Carbohydrates, like whole grains, also tend to increase blood glucose levels, but once glucose levels go down, it can cause an energy shock. That’s why carbohydrates are perfect for training, but not so good for breakfast.
11. Burgers
Do not eat this type of meal if you plan to go to bed early. Foods high in fat such as hamburgers and pizzas take longer to digest, which makes it harder for you to sleep.
12. Orange juice
Squeezed lemon found in orange juice could trigger a case of heartburn, warns London. Acidic foods can cause gastric reflux in some people, so avoid them if you need to go to bed early.
13. Transformed or smoked meats
Leave these meats at the deli counter. Processed meats contain high levels of sodium, which will wake you up in the night because you will want a glass of water. These meats are also not the healthiest for your diet either.
14. Spicey foods
These foods may be very good during a football game, but you may not feel well when it’s bedtime – especially if you are prone to heartburn. Eat your chicken wings or other spicy foods early enough in the day to avoid a night of insomnia.
15. Alcohol
Even if it is a depressant, alcohol, curiously, will keep you awake at night. “Many people drink alcohol to help them relax, but it really prevents your body from going into the deep phases of sleep,” Pasquella explains.
Source:
Good Housekeeping
