If you cannot remember the last time you had a good night’s sleep, you’re not alone. The majority of American adults suffer from sleep problems, according to the National Sleep Foundation. Sleeplessness can have a profound impact on your physical, mental and emotional health, as well as your safety. Although some sleep problems may be due to disorders such as sleep apnea, others may be the result of your diet.
Caffeine
Coffee is likely the beverage you most identify with caffeine; however, this chemical is also found in tea, chocolates, soft drinks, baked goods and other food products. Caffeine is a stimulant; so, it can temporarily keep you awake, which is not a good idea if you’re trying to get a good night’s sleep. Its stimulating effect kicks in after just 15 minutes and can last for several hours as it takes around six hours for caffeine to leave your system, according to the National Sleep Foundation.
Tryptophan-Rich Foods
If you’ve ever wondered why you feel like napping after that Thanksgiving turkey dinner, it’s the result of an amino acid called tryptophan, also known as L-tryptophan. This neurotransmitter helps to produce serotonin, a hormone that promotes relaxation and is essential for healthy sleep. Other foods that contain tryptophan besides turkey include dairy products such as milk. Also, carbohydrate-rich foods, such as cookies, increase the effect of tryptophan. It’s good to enjoy a small snack that combines carbohydrates and tryptophan a few hours before bedtime to help induce sleep.
Heartburn-Triggering Foods
When you have heartburn and lie down horizontally, acid can more easily flow back up into your esophagus, leading to symptoms such as burning and pain in your chest. These symptoms clearly won’t make falling asleep any easier. Certain foods -- such as chocolate, spicy dishes, acidic foods and beverages, alcohol, and fatty or fried foods -- can worse heartburn. Try to avoid eating these foods period, but especially during the hours leading up to bedtime.
Considerations
Sometimes it’s not just the chemical makeup of the foods or beverages you consume that affect sleep; it’s when you consume them. Lying down after eating can cause discomfort, and eating right before bedtime may increase your risk of awakening as you might need to go to the bathroom. Try not to eat a large meal within a few hours of going to bed; a small snack is sufficient. If you have been having difficulty sleeping for longer than a week and it is seriously disrupting your ability to function during the day, consult your doctor.
