You know all the reasons why you should take the time to improve your diet. That it’s better for your overall health is obvious. The impact of your diet on your sleeping habits, however, probably isn’t something that you consider all that often. If you’re having trouble getting a good night’s sleep, however, your diet might be to blame–and it’s not just because indigestion is dragging you awake. Improving your sleep might be as simple as making a few changes to your diet.
Eating a diet rich in healthy fruits, vegetables and proteins can help you get a significantly better night’s sleep.
Watch the caffeine. You probably already know that you shouldn’t consume caffeinated beverages like tea, soda, or coffee after the dinner hour. Some people, however, have an even greater sensitivity to caffeine: even ten to twelve hours later, they’re still struggling to fall asleep after consuming caffeine. In this case, caffeine consumption after your morning pick-me-up is unwise. Giving up that afternoon soda might just be your key to a good night’s sleep.
Caffeine, however, doesn’t just lurk in beverages. Chocolate is a little-known culprit that can have a big impact. If you’re sitting in front of your computer screen, mindlessly chowing down on a chocolate bar or chocolate cake right before bed, it might be keeping you awake late into the night. Giving up chocolate before bed also has the added benefit of cutting down on sugar, which can also disrupt your sleep.
Keeping your diet varied may lead to better sleep habits. While they still aren’t clear on the cause and effect, researchers have discovered that individuals who consume a varied diet are more likely to experience normal amounts of sleep. While researchers aren’t sure that eating food from all the major food groups will guarantee a good night’s sleep, there’s a good chance that it will improve your odds of good sleep habits.
Steer clear of spicy foods for dinner or your late-night snack. Spicy foods can cause heartburn, which will certainly keep you up well past your bedtime. Instead, choose more mild alternatives during the dinner hours. Decide that you need your spicy food fix? Pair it with milk or other foods that will help cut down on heartburn and reflux issues.
Eat at normal times throughout the day instead of fasting for long stretches. Any time you fast for a long time, it causes highs and lows in your blood sugar and energy levels. As it turns out, this type of eating pattern can also disrupt your sleep habits–not just because of the fast, but because when you do eat, you will tend to binge on unhealthy foods and take in more calories than you would otherwise. Instead, take the time to eat when you know you should. Eat a breakfast that’s high in protein and good carbohydrates, don’t skip lunch in favor of working straight on through, and eat snacks throughout the day if you need them. Not only will this help keep your weight under control because you’ll be less likely to overeat, it will make it more likely that you’ll sleep well at night.
Add in some fish. According to some sources, adding fish into your diet can help increase your levels of melatonin, which will help signal your body to sleep at the appropriate times. Try baking up some salmon or tilapia for dinner, add some tuna to your lunchbox, or, with your doctor’s approval, try a fish oil capsule.
Changing your diet (eating habits) to change your sleep sounds relatively radical, but it can make a significant difference in the amount of rest you’re getting each night.
If you or someone you know is in need of a better night’s sleep, contact us for a no obligation consultation. We are the sleep specialists at Chevy Chase ENT located in the Virginia, Maryland, and Washington D.C. metro area dealing with sleep apnea and sleep-related problems. We can help diagnose your condition, recommend whether a sleep study would be beneficial, and offer you a variety of treatment options including CPAP, Radio Frequency Ablation (RFA) and more.
