How Your Diet Affects Your Sleep
What you eat can have a big impact on how well you sleep. Some foods can disrupt your sleep, while others can help you sleep better. Let’s take a look at how your diet and your sleep are connected, and how you can eat better to sleep better.
The Link Between Diet and Sleep
The food you eat plays a key role in how well you sleep. Many sleep problems are linked to a poor diet that’s high in fat and carbs. Eating too much sugar can also affect your sleep. A healthy diet helps your body absorb the right nutrients, which your brain needs to make the chemicals that help you sleep. Getting enough sleep also helps you keep a healthy weight, which is good for your overall health and can help if you’re trying to lose weight.
Foods That Can Help You Sleep Better
Some foods can help you sleep better.
For example:
Kiwi: Kiwi fruit has healthy antioxidants that can increase sleep hormones and improve the quality of your sleep. In a study, people who ate two kiwis before bed fell asleep faster, slept more, and had better sleep.
Tart Cherry: This fruit contains a type of sleep hormone called melatonin, and it also has an amino acid that can help you sleep.
Malted Dairy: This contains minerals that can help your body relax and wind down.
Fatty Seafood: Oily fish like salmon and herring have healthy fats that can help regulate the chemicals in your brain that control your sleep.
Nuts: Nuts like walnuts, almonds, and pistachios have chemicals that can help you sleep.
Rice: Rice can help you sleep because it makes a chemical in your brain that helps you sleep.
How to Improve Your Diet for Better Sleep
You can also improve your sleep by making some changes to your diet.
For example:
Say No to Caffeine: Avoid drinks with caffeine like coffee, tea, and colas, especially in the evening.
Tryptophan Rich Foods: Foods with a chemical called tryptophan can help you sleep. These include milk, turkey, chicken, oats, cheese, and canned tuna.
Complex Carbs: Foods like peanut butter can help keep your blood sugar levels steady, which can help you sleep.
A Soothing Drink: A warm drink like milk or herbal tea can help you relax and get ready for bed.
Foods That Can Affect Your Sleep
Some foods can make it harder for you to sleep.
For example:
Alcohol: Even though some people think alcohol helps them sleep, it can actually make it harder for you to sleep well.
Spicy Foods: Spicy foods can raise your body temperature, which can make it harder for you to sleep.
High Protein and High Fat Foods: These can take a long time to digest, which can keep you awake.
Do You Think You Might Have Sleep Apnea?
If you’re having trouble sleeping, you might have a condition called sleep apnea. This is a common sleep problem that can be serious. If you think you might have sleep apnea, you can take a free test to find out.
What Is the Best Diet for Sleep Apnea?
If you have sleep apnea, it’s important to eat a healthy diet. This can help you sleep better and improve your overall health. For example, you should eat lots of fruits and vegetables, and avoid foods that can make sleep apnea worse.
How Diet and Exercise Can Help with Sleep Apnea
Eating well and getting enough exercise can help reduce the symptoms of sleep apnea. This is because sleep apnea is often linked to being overweight. Eating well and getting enough exercise can help you lose weight, which can help reduce the symptoms of sleep apnea.
How Do I Know If I Have Sleep Apnea?
If you think you might have sleep apnea, you can find out for sure by taking a simple test. You can do this test at home, and it’s an easy way to find out if you have sleep apnea.