Fatigue seems to be everywhere. Demanding work schedules, artificial lights and 24-hour businesses all encourage people to stay up too late. However, if you're suffering from lack of sleep because of insomnia, you might consider a snack. Going to bed with food in your stomach can help you sleep, provided you make the right choice. As with all disruptive health problems, seek medical care if the problem persists or gets worse. The information in this article is not intended to replace skilled care by a qualified physician.
Herbal Tea
If you like a hot beverage before bed, consider herbal tea rather than coffee or true teas such as green tea, black tea, or teas made with these, such as Earl Gray or English Breakfast. Teas and coffee contain caffeine, and that can keep you awake. The HelpGuide website recommends avoiding all caffeinated beverages for 8 hours before bedtime, as it can take that long for their stimulating effects to wear off. If you can, drink your herbal tea plain, since sugar can also act as a stimulant.
Oatmeal
Oatmeal is another good food to eat around bedtime. According to "The Doctors Book of Food Remedies," the soluble fiber in oats forms a gel in your stomach, which helps stabilize your blood sugar, keep you full and prevent the hunger pangs that can keep you awake. The book also reports that oats contain naturally occurring melatonin, a hormone that helps you fall asleep and sleep restfully.
Nuts
Nuts are another good evening snack. Nuts are high in protein and, like the soluble fiber in oats, can help control nighttime hunger. David A Kessler, a doctor and former commissioner of the FDA, reports that the human body processes protein at a slower rate than most other nutrients, which keeps you full. Also, nuts are high in iron and copper, two nutrients that help maintain healthy sleep patterns.
Foods to Avoid
Just as there are snacks that can help you sleep, there are also foods you should avoid, especially late at night. The Mayo Clinic recommends that you avoid high fat foods, as well as garlic-flavored and highly spiced foods, as these can cause insomnia-producing heartburn. Also, watch your water consumption. Too much liquid before bed can lead to multiple trips to the bathroom in the middle of the night.
References
- HelpGuide.org: Can't Sleep -- Insomnia Causes, Cures and Treatments
- "The Doctors Book of Food Remedies"; Selene Yeager; 2006
- "The End of Overeating: Taking Control of the Relentless American Appetite"; David A. Kessler, M.D.; 2006
- MayoClinic.com; Foods That Help You Sleep; Timothy Morgenthaler
