Eat for sleep
How eating affects sleep is a hot topic when it comes to nutrition. You may have heard that you shouldn’t eat 2 hours before bed, after 7PM, or definitely not anything “heavy” at the end of the day. But, we are here to tell you to STOP listening to and believing any of that nonsense. Last week we talked about paying attention to your natural hunger cues. Your hunger & fullness levels play a big role in your ability to fall asleep and stay asleep. If you’re too hungry, you might not be able to fall asleep. So consider having a snack before bed if you need to. Also--while we’re on this topic--get ready for the “no eating after 7pm” myth to get busted: if you’re hungry at night, it’s way better for you to eat something so you can feel satisfied and fall asleep, than to go the whole night hungry and wake up starving. You’ll just be more likely to overeat the next day if you tell yourself you can’t satisfy your hunger at night.
If you find yourself feeling hungry close to bedtime, there are a few foods that may help you feel more drowsy and ultimately fall asleep quicker. 1. Walnuts are full of tryptophan and melatonin. Tryptophan is an amino acid that once it is broken down makes you feel sleepy and melatonin is a hormone that helps regulate your sleep cycles. 2. Turkey also contains tryptophan and when combined with a carbohydrate like bread or crackers, can make you feel sleepy. Think: Thanksgiving
3. Almond butter is a good source of magnesium. Low magnesium levels can put you at a higher risk for insomnia. Depending on your hunger level you can spread it on a slice of bread, a banana, or just eat it straight from the jar. |
4. Chamomile tea. It has been shown to help reduce stress and anxiety for some people. Plus, adding a nice warm beverage to your bedtime routine contributes to overall relaxation.
Please note, none of these foods are instant sleep aids and eating them won’t necessarily help you fall asleep if you’re not eating balanced meals throughout the day, drinking too much caffeine, not being active throughout the day, or are doing other things that might affect your sleep patterns. Yet again, the answer to your health-related issue is rooted in the concept of “balance.” Eating the right amount of food for you and potentially incorporating some of the above-listed foods when hunger creeps up at night are two ways nutrition can be a tool to improve your sleep. |
Need help falling asleep? Schedule an appointment with Ashley in Owls Care to discuss your sleep hygiene and sleep environment.
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