The Key to Better Sleep
Imagine it’s 3:45 am in the morning and you’re staring at your alarm clock (or your phone’s clock). Just like you were at when it was 2:30 am and 1:50 am.
Has this ever happened to you?
Sleepless nights are often attributed to stress, which can absolutely affect the quality of your sleep. But how often do you evaluate the food you ate that day?
Food has a major influence on the quality and quantity of hours of sleep we get. Our diet becomes a cycle with our sleep. Particular foods may be more detrimental to getting good sleep and then in turn, we crave more foods that will continue to erode our sleep.
Studies have shown that people who suffer from consistently bad sleep tend to have diets with less protein, fewer fruits and vegetables, and a higher intake of added sugar from sugary beverages, desserts, and ultra-processed foods.
A recent New York Times article by Anahad O’Connor, references one study done by Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center and the director of the Sleep Center of Excellence at Columbia. Dr. St-Onge found that eating carbohydrates may help you fall asleep faster, but the types of carbs determine the quality of sleep you will get. Complex carbohydrates, such as peas, beans, whole grains, and vegetables, will give you that deep restorative sleep. Unlike simple carbs, think white bread, bagels, pastries, pasta, and sugary foods, which will have you waking up more frequently throughout the night.
So what are some foods that help achieve quality sleep? Below is a list of foods to add to your diet, and not just before your bed time either.
Cooked turkey (preferably not deli meat) on whole grain bread - The combination of the two allows the tryptophan in the turkey to break the blood-brain barrier and begin producing sleep endorphins. Eating turkey without the carb will decrease the effects of the tryptophan.
Salmon or other fatty fish - The vitamin D and omega-3 fatty acids in fish help regulate the body’s serotonin, one of those rest and sleep endorphins.
Nuts (walnuts, almonds, pistachios, and cashews) - These contain melatonin as well as essential minerals like magnesium and zinc, all which help with restful sleep.
Healthy fats (olive oil and avocados) - These lower blood pressure and aid in reducing inflammation, so your body isn’t on overdrive and can rest more easily.
The bottom line is maintaining a balanced diet with lean proteins, healthy fats, whole grains, lots of vegetables, and some fruit, while avoiding processed foods and sugars, will help you sleep better.
Why not give it a try even if just for a week and see how or if your sleep changes?
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