Can You Eat Your Way to Better Sleep?

According to the numbers, America has a sleep problem. Between 50 million and 70 million Americans have a sleep disorder and 1 in 3 adults aren’t getting the restful, uninterrupted sleep they need each night. There are any number of reasons why, collectively, we’re not a well-rested nation, and our diet certainly makes that list.

To answer the question we pose in the title of this blog post about whether you can eat your way to better sleep, our answer is, “Yes.” And the teams here at South County Sleep Solutions and Prescott Sleep Solutions, with Dr. Dana J. Rockey at the helm, pulled together a few pieces of information that support this claim.

Foods that support great sleep

In a general sense, we want to see you eat a well-balanced diet that contains plenty of key vitamins and minerals, including:

• Vitamins A, C, D, E, and K
• Calcium
• Magnesium

While these nutrients support your health in every way, the Sleep Foundation reports that a lack of adequate amounts can lead to sleep issues.

Now, let’s look at a few specific foods that can promote better sleep, such as:

• Tart cherry juice — contains melatonin
• Nuts, including walnuts, almonds, and pistachios — another good source of melatonin as well as healthy fats, magnesium, and zinc
• Fatty fishes — high in omega-3 fats and vitamin D
• Kiwis — high in vitamin C and promote serotonin
• Oatmeal — good source of melatonin
• Chamomile tea — contains antioxidants that promote sleepiness
• Bananas — good magnesium content
• Turkey — contains tryptophan, which promotes melatonin

Aside from turkey, certain dairy products, such as milk, yogurt, and cottage cheese, also contain tryptophan.

Foods to avoid if you want good sleep

On the flip side, there are a few foods and drinks that you should avoid if you want to improve your sleep. Of course, caffeine tops this list as it energizes your body rather than relaxes it. 

Beyond this obvious dietary no-no before bedtime, we also recommend that you avoid high-fat and high-protein foods that require a good deal of digestion. 

When you sleep, your body’s digestive tract slows by up to 50% so that you can rest. So, if you eat a giant cheeseburger and fries in the evening, your body is going to spend some time processing these foods, which might interfere with your sleep.

How you eat matters, too

While what you eat matters a good deal when it comes to sleep, how you eat also counts. For example, we suggest that you don’t eat right before going to sleep. Make a point of eating at least three hours before you go to bed.

We also suggest that you try to make your dinner a lighter meal and go heavier on the daytime and morning meals.

Another great tip is to move around a little after dinner. After you eat, taking a quick walk around the block can help move the foods along and keep your blood sugar levels down.

Getting a good night’s sleep can be challenging, but if you approach it from every angle, including through your diet, your chances for better rest increase.

For a more targeted nutrition and lifestyle plan that promotes better sleep, please call us at 949-558-0554 in Newport Beach, California, or 928-235-6925 in Prescott, Arizona, to schedule an appointment.