Diet Tips for Better Sleep

The Dos and Don'ts of Midnight Munchies

How To Get Better Sleep, Part 4

It is important to understand the role that diet can play in getting a good night's sleep. What you eat, and when you eat can often determine how well you will sleep at night.

Here are a few dos and don'ts for eating and drinking before bedtime.

1. Do give your digestive system time to get its work done before you try to sleep. Experts generally agree that you should allow for at least two hours between the end of dinner and your regular bedtime.
   
   
2. Don't make coffee your nightcap of choice – or any other caffeinated drink for that matter. Caffeine is a stimulant that stays in your system long after you've drunk the last drop, and it will affect your sleep.
   
   
3. Spicy and fatty foods can also cause problems when you're trying to sleep. Eating these types of foods can cause heartburn or acid reflux which can, in turn, cause a sleepless night.
   
   
4. You should also avoid eating foods such as cheese and processed meats before bed. These foods can contain tyramine, which can cause the release of brain stimulants such as norepinephrine. So that late night pizza isn't such a good idea.
   
   
5. Do have a warm non-caffeinated drink an hour or so before bedtime. Certain herbal teas work well, and we'll talk more about those in a future issue. Warm milk is also a good choice, especially when taken on an empty stomach.
   
   
6. If you absolutely must munch on something before going to sleep, try some whole grain toast or cereal such as oatmeal. Here's a list of foods that you can try, along with a great recipe for night time muffins: Top 10 Foods For a Good Night's Sleep
   
   

Making just one of these changes to your diet could result in a huge payoff when it comes to getting a good night's sleep.

This is by no means an exhaustive list, and as always, what works for one person may not necessarily work for you. Don't forget to talk things over with your health care provider, especially if you are already using your diet to control other conditions such as diabetes.

Here's to a good night's sleep!

Ruth

PS... Next issue we'll talk about using exercise to help you sleep better.

PPS... Your comments and feedback are always welcome. You can leave a comment or question on the web version of this issue at http://www.ineedmoresleep.com/course/ or by simply replying to this message. I look forward to hearing from you. :)