Foods that Aid Sleep

Many wonder, what is the best foods to eat before sleep? You can help ensure sound sleep by eating from a variety of healthy foods throughout the course of the day. Avoiding foods that contain stimulants will also improve night time rest.

Contrary to popular belief, caffeine and alcohol are not the only food substances that prevent restful sleep. For example, tomato products and spicy foods give many people heartburn. This can also be exacerbated by eating too quickly. Moreover, lying down makes heartburn worse, and heartburn itself makes falling asleep more difficult. Heartburn can also occur in the middle of the night after a hearty meal and this will cause the sleeper to have difficulty falling asleep. A heavy meal close to bedtime may make you less comfortable when you settle down for your night’s rest. At the same time, going to bed hungry can be just as disruptive to sleep as going to bed too full.

Drinking too much of any beverage can lead to more awakenings because of the need to urinate during the night. Also, the older we get, our melatonin levels are more variable, and we are more prone to night time awakenings. Avoid over-stimulating foods like caffeine and sugar before sleep. Also, do not drink alcohol or liquids too close to bed time as it increases the night-time urges to urinate.

Sleep enhancers:
Ensure that your daytime diet is rich in B vitamins as the B group supports the nervous system and aids in productive dream activity.

Foods rich in B’s include:
• Green leafy vegetables
• Nuts (any kind, cashew, almonds, walnuts etc)
• Seeds (pumpkin seeds are readily available and good to eat on its own)
• Eggs
• Seafood (tuna and various kinds of fish)
• Soya bean
• Dairy foods (milk is an example, but try to avoid ice-cream as it is high in sugar)

Slow burning carbohydrates(low GI foods) such as:
• Oats
• Barley
• Rice (brown rice is a much healthier alternative to white rice)
• Beans and lentils

These kinds of foods provide the body with a steady release of energy that helps keep the system on an even keel all day. They are known as low glycemic index (GI) foods. Sweets, chocolates and cakes are known as high GI foods. They cause a quick blood sugar spike leading to elevated energies for a short period.

Foods that regulate the sleep cycles:
If there are sufficient levels of vitamin B6 in the body, tryptophan (it is an amino acid) will aid in the production of neurotransmitters such as serotonin, which helps to regulate sleep patterns.

Tryptophan is found in:
• Turkey (which is why you feel sleepy after having thanksgiving dinner)
• Milk (warm milk before bed helps improve sleep)
• Tuna fish
• Most carbohydrates (which is why having too much carbohydrate for a meal can cause sleepiness thereafter)

Calcium also helps release such serotonins. Choose foods such as:
• Broccoli
• Oats
• Sesame seeds
• Raw vegetables
• Kelp and other seaweeds
• Watercress

Perfect night time foods:
Stick to light foods – try whole-meal crackers spread with a little peanut butter and a hot, milky drink. A small sandwich filled with turkey, avocado or cottage cheese is ideal, as these contain tryptophan, which are beneficial to quality sleep. Other easy to digest foods include a bowl of comforting oatmeal porridge, or a banana. It is best to avoid foods that are difficult to digest, such as meats and high fat content cheeses or rich foods such as heavy sauces, pastries and cakes. Very sugary or acidic foods may give you heartburn, which will keep you awake. Always sit up for 15 -20 minutes after eating before going back to bed, to give the food a chance to travel through your digestive tract and prevent back flow. (and consequently, heartburn)