What to Eat for Good Sleep
When we are tired, there is a natural tendency to crave sweet, carbohydrate-heavy, or salty foods. That little lift we feel is short-lived and can leave us dragging a bit more than before. We may even feel hungry again. If our bodies don't get enough rest, the hormone that makes us feel hungry (ghrelin) increases and drives more sweet and salty cravings. This is why people who are sleep-deprived tend to consume more calories than their body needs. Over time, this pattern can lead to weight gain and can increase the risk of diabetes. Poor sleep patterns can also worsen mood symptoms or anxiety.
If you are tired and have a carb-heavy or salty snack before bed, you may be more likely to wake in the night. The burst of glucose your body gets can quickly drop, leading to a "sugar crash" and nighttime waking. Needing a glass of water in the middle of the night may result from a salty meal or snack a few hours before. Unfortunately, this nighttime waking can further increase the body's release of ghrelin, making us feel hungry and crave carb-heavy or more salty food.
A Cycle of Poor Sleep
It is not unusual for poor sleep to cause food cravings that reinforce poor sleep. However, it can be overlooked when insomnia occurs with mood changes or anxiety. Breaking this cycle can be a valuable part of improving our physical and emotional health.
To help get a good night's rest, eating a healthy, nutritious dinner is a great place to begin. You may see if avoiding salty, spicy, or carb-heavy foods in the evening improves your sleep. You may also wish to incorporate the foods below into your evening meal or snack. If you are unsure where to start, or have certain medical conditions or dietary restrictions, your doctor or nutritionist can help ensure that your diet has the right nutrition for your specific needs.
It is also helpful to avoid stimulants like caffeine or nicotine at least several hours before bed. Alcohol, though it can make you feel sleepy, is disruptive to slow wave sleep (restorative sleep) and leads to poor sleep quality.
Foods that can help with sleep:
Fish like salmon, tuna, and sardines
Pumpkin Seeds, Walnuts, Sunflower Seeds
Turkey and other meats
Milk
Eggs
Grapes, Pomegranate, Tart Cherries, Kiwi
Asparagus, Broccoli
