Which foods to eat, and which to steer clear of
for a good night's sleep
Reach for …
Tryptophan is a
sleep-promoting substance. Foods that are high in tryptophan include dairy
products (such as milk or yoghurt), nuts and seeds, bananas, honey, and eggs.
complement dairy foods by increasing the level of sleep-inducing tryptophan in
the blood. So a few late night snacks to help you sleep might include bread and
cheese, a bowl of porridge, or yogurt and nuts.
Steer clear of …
Research shows that people
who often eat high-fat foods experience a disruption of their sleep cycles. A
heavy meal activates digestion, which can lead to nighttime trips to the
Chocolate, cola, tea, and
decaffeinated coffee may still contain moderate caffeine, and therefore cause
sleep disturbance. For better sleep, it is recommended to cut all caffeine from
your diet four to six hours before bedtime. *Some over-the-counter and
prescription drugs contain caffeine, too. Check the label!
Although alcohol may help you fall asleep faster, you may
experience frequent awakenings, less restful sleep, headaches, night sweats and
nightmares. If you are drinking alcohol in the evening, make sure to balance
each drink with a glass of water to dilute the alcohol's effects. For a good
night's sleep, it is recommended to avoid alcohol four to six hours before
4. Spicy food
A spicy meal can lead to heartburn,
and uncomfortable sleep. Make sure to finish a heavy meal at least four hours
Although proteins are an
essential part of our daytime diet, they are hard to digest. Avoid the
high-protein snack before bedtime and opt for a dairy product instead.