For those seeking to improve their health and body composition, ensuring adequate sleep is essential. Few people are aware, however, that the foods you eat before bedtime can have profound impacts on the quality of your sleep. In order to ensure optimal sleep, make sure to take advantage of beneficial foods while avoiding those that can interfere with proper sleep cycles.
Tryptophan Causes Relaxation
One group of foods that can have a significant effect on sleep are those containing an abundance of the amino acid tryptophan. Research in the "Journal of Psychiatric Research" in 1982 showed that tryptophan can induce feelings of relaxation and make it easier to fall into a deep sleep. Thus, due to the relaxation effects of tryptophan, consuming high-protein foods before bed may have beneficial effects on sleep.
Protein Prevents Overnight Catabolism
Another beneficial effect of consuming protein prior to bedtime is a significant prevention of catabolism in your muscles. When sleeping, it is common for many people to go eight or more hours without consuming any food. Because the brain requires glucose at all times in order to function, the body is forced to break down muscle in order to convert the amino acids into glucose via gluconeogenesis. However, 1995 research in the journal "Metabolism" has shown that muscle degradation can be prevented by consuming protein immediately before sleep.
Caffeine Prevents Sleep
While consuming protein before bedtime may be beneficial, one substance that should be avoided in the hours prior to bed is caffeine. Many turn to caffeine in order to provide them with energy during the day, which in some instances, may be beneficial. Research in 2008 described in the journal "Sleep Medicine Reviews," however, has shown that caffeine consumption in the form of chocolate or beverages prior to bedtime is one of the biggest factors that can inhibit proper sleep and should be avoided at all costs.
Alcohol Inhibits Deep Sleep
Along with caffeine, another substance that should be avoided before sleep is alcohol. While many believe that consuming a "nightcap" of alcohol before bedtime can help them sleep better, this is only partially true. Although alcohol may help some people fall asleep, research in the journal "Alcohol Research and Health" has demonstrated that alcohol prevents you from ever reaching the deep stages of sleep, which are essential to proper health and recovery. Thus, due to its detrimental effects on reaching deep sleep, alcohol with your last meal before bed should be avoided.
References
- "Journal of Psychiatric Research"; Effects of L-Tryptophan on Sleepiness and on Sleep; E. Hartmann; 1982
- "Metabolism"; Overnight Branched-Chain Amino Acid Infusion Causes Sustained Suppression of Muscle Proteolysis; R.J. Louard, et al.; 1995
- "Sleep Medicine Reviews"; Caffeine: Sleep and Daytime Sleepiness; T. Roehrs, T. Roth; 2008
- "Alcohol Research and Health"; Sleep, Sleepiness, and Alcohol Use; T. Roehrs, T. Roth; 2001
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