Healthy

What Should You Eat To Sleep Better?

The stress and anxiety of the past few years have compounded the difficulty of getting a good night’s sleep.

The American Academy of Sleep reported in March 2021 that over half of those surveyed had suffered from “coronasomnia” – trouble falling or staying asleep, vivid dreams, and poorer quality sleep.

It has been shown that what and when we eat and drink can significantly impact sleep quality. Food choices and nutrient-poor diets are associated with insomnia, such as too much sugar and saturated fats.

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You might wake up hungry during the night if you eat too early. A caffeine-rich diet might leave you wired well past the end of the day.

Here is what the diet and nutrition experts had to say.

Consume Foods That Promote Sleep

No food can make you fall asleep magically, says Marisa Moore, RDN, a registered dietitian nutritionist and former nutrition coordinator at the CDC.

However, “some nutrients can help.” Moore recommends more magnesium to those suffering from sleep problems.

More than half of Americans are deficient in minerals, which can help ease stress and relax the body.

Keep The Caffeine Intake Low

Caffeine prevents us from feeling tired by blocking adenosine receptors.  In the daytime, a chemical called adenosine naturally accumulates in our bodies, which results in sleepiness.

Drinking too much caffeine during the day might not wear off fast enough for you to rest well at night.

Don’t Drink Too Much

Research shows drinking leads to sleep problems. Alcohol enhances relaxation and helps you relax, but during the second half of the night, disturbances in the body occur as liver enzymes metabolize the alcohol.

Bufalino and Moore suggest reconsidering your nightly beverage when you have trouble sleeping.

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Consider Changing Mealtimes

It’s best to match your diet to your lifestyle, whether you’re a morning person or a night person.

Moore suggests eating an hour later than usual, so you don’t wake up in the middle of the night with grumblings.

Moore encourages people to avoid “heavy, greasy, or spicy meals within three hours of bedtime.” Going to bed full might also trigger acid reflux and disturb sleep.

Remain Hydrated

Sleep and hydration are interrelated. Sleep deprivation increases your chances of dehydration.

If you don’t drink enough water, you may feel lethargic but also experience headaches, snoring, and dry mouth.