Sleeping well promotes positive energy levels, cognitive abilities, good moods and physical health. According to a National Sleep Foundation poll in 2005, an estimated 38 percent of Americans wake feeling unrefreshed and 86 percent of people experiencing recurrent daytime sleepiness exhibit symptoms of insomnia -- the inability to fall or remain asleep. In addition to going to bed at routine times, sleeping in a dark room and managing stress, a healthy dietary lifestyle promotes restful nightly sleep.
Relationship
Dietary and sleep habits are often directly correlated. Overeating consistently, for example, increases your risk for weight gain and sleep apnea -- a disorder characterized by stopping breathing repeatedly during the night. Overeating and eating fatty foods, particularly at night, increases your risk for conditions that may disrupt sleep, such as acid reflux, abdominal cramping, gas and heartburn. Insufficient nightly sleep is also linked with increased appetite and reduced metabolism, according to the National Sleep Foundation. Under-eating consistently may also cause difficulty falling or remaining asleep. If your diet lacks important nutrients, you may develop symptoms that interfere with sleep. Iron deficiency, for example, can cause rapid heartbeat, dizziness and headache. Potassium deficiency may trigger insomnia.
Helpful Foods
Making primarily healthy food choices promotes positive energy levels, good moods, physical health and sleep capabilities. Laurel Vukovic, author of "Overcoming Sleep Disorders Naturally," recommends a diet based upon natural foods, such as fruits, vegetables and whole grains. Complex carbohydrates, such as whole grain rice and breads, promote positive blood sugar balance and production of "feel-good" brain chemicals that contribute to relaxation and sleep capabilities. Lean protein-rich foods, such as skinless white-meat poultry and low-fat dairy products, provide tryptophan -- an amino acid that promotes calmness. Healthy fat sources, such as nuts, seeds, salmon and sardines, promote nutrient absorption and positive brain function. Vukovic recommends eating at least five servings of colorful fruits and vegetables, such as berries and leafy greens, daily and incorporating lean protein source and complex carbohydrates into all of your meals. A healthy breakfast may include old-fashioned oatmeal, low-fat yogurt and fresh fruit.
Problem Foods
Certain foods can make it more difficult to fall asleep or sleep restfully. To avoid these risks, avoid fatty foods such as processed meats, organ meats, cheese-topped pizza and potato chips. MayoClinic.com sleep specialist Dr. Timothy Morgenthaler recommends avoiding large, high-fat meals hours before bedtime in particular. Spicy foods, such as red pepper, spicy nachos or fajitas and curry dishes, may cause heartburn and other digestive symptoms that interfere with sleep. Drinking too much fluid in the evening may cause the need for nighttime bathroom trips. Consuming excessive caffeine, alcohol and/or sugary foods may also dampen sleep quality. If you're particularly sensitive to your caffeine, limit your intake to morning hours.
Additional Tips
If you carry excess body weight, making efforts to lose weight healthfully -- such as increasing physical activity and cutting back on high-calorie snack foods -- may improve your wellness and your sleep. If you find yourself regularly waking during the night, hungry for a "midnight snack," Vukovic suggests eating a healthy, balanced snack 30 minutes before bedtime. Whole-grain bread topped with peanut butter or lean turkey or low-fat yogurt with sliced banana are suitable options. If stress or anxiety contribute to sleep difficulties, go for a walk before or after dinner for relaxation and cardiovascular benefits. If you experience severe or long-lasting sleep problems or have difficulty adhering to a nutritious, balanced diet, seek guidance from a qualified health care professional.
References
- National Sleep Foundation: Diet, Exercise and Sleep
- "Overcoming Sleep Disorders Naturally"; Laurel Vukovic; 2009
- MayoClinic.com: Foods that Help You Sleep: Does Warm Milk Really Work?
- National Sleep Foundation: Can't Sleep? What to Know About Insomnia
