Going to bed at a reasonable hour, sleeping in a dark, comfortable room and managing your stress are useful steps toward improving your sleep. If you ignore your dietary needs, however, they may only go so far. What and how much you eat and your sleep habits are "inherently linked," according to the National Sleep Foundation, and an unhealthy diet increases your risk for sleep apnea, weight gain and numerous related conditions. A balanced, nutritious diet may have the opposite effect.
Relationship
Your dietary habits can help or hurt your ability to attain sufficient, restful sleep. If you have a medical condition, such as gastro-esophageal reflux disease (GERD) or sleep apnea, eating appropriately may help prevent symptoms from waking you during the night, according to the National Sleep Foundation. Avoiding foods that cause gas, bloating, indigestion or heightened stimulation may also help you fall and remain asleep. Eating appropriate amounts and consuming particular foods may improve your sleep by promoting pleasurable feelings, such as calmness. On the flip side, sleeping too little can lead to increased appetite, irritability and weight gain, and increase your likelihood of consuming coffee or other stimulants during the day. The more stimulants you consume, the greater your chance becomes of experiencing insomnia.
Helpful Foods
Aim for a balanced diet that includes healthy options from all necessary food groups, including fruits and vegetables, whole grains, lean protein sources and healthy fats. Dairy products, soy, bananas, potatoes and poultry contain tryptophan -- an amino acid that promotes relaxation. Increasing your carbohydrate intake may help your brain promote the feel-good brain chemical serotonin, according to MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin, and may reduce anxiety, which can interfere with sleep. Nutritious options include whole-grain breads, oatmeal, brown rice and sweet potatoes.
Problem Foods
Fatty and greasy foods, such as red meat, bacon, high-fat cheese and fried foods may promote gas, indigestion and heartburn. For this reason, MayoClinic.com recommends avoiding fatty foods, particularly during evening hours. Refined foods, such as white bread, sugary sweets and salty snack foods, may disrupt your blood sugar levels and interfere with your moods, energy and sleep quality. Avoid caffeine and other stimulants, prevalent in coffee, black tea, soft drinks, energy drinks and numerous energy-boosting and weight-loss-geared products, particularly if they have a dramatic impact on your energy and moods. Limiting coffee and tea to morning hours may also help.
Eating Behaviors
Eating excessive amounts of food, even healthy food, can lead to weight gain and poor sleep. Aim for balanced meals and snacks at regular time intervals to prevent intense hunger and maintain prime energy levels. Your day may start, for example, with oatmeal, fruit and yogurt. If your lunch meal isn't scheduled for another five or six hours, enjoy a snack of nuts, an apple with low-fat cheese slices or whole-grain toast with peanut butter. MayoClinic.com recommends balancing your food intake with regular aerobic exercise, such as running or biking, for improved sleep, but avoiding exercise right before bed, which may make falling asleep difficult. Eating in a pleasurable dining atmosphere and setting your fork down between bites may help slow your eating pace, improve portion control and digestion and promote a sense of calmness.
