{"id":49393,"date":"2022-03-02T09:30:49","date_gmt":"2022-03-02T14:30:49","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=49393"},"modified":"2023-08-08T12:11:32","modified_gmt":"2023-08-08T16:11:32","slug":"sleep-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/sleep-diet\/","title":{"rendered":"The best diet for sleep"},"content":{"rendered":"

If getting a good night\u2019s sleep is a challenge, did you know your diet could be partly to blame? Sleep and nutrition play a key role in your overall health and well-being, so understanding the relationship between the two can help you optimize both.<\/span><\/p>\n

The amount of time you spend asleep and awake during a 24-hour period is part of your body\u2019s circadian rhythm, which controls your sleep-wake cycle. However, this cycle can get thrown off by your sleep environment, medical conditions, stress, and what you eat and drink, according to the<\/span> National Institute of Neurological Disorders and Stroke (NINDS)<\/span><\/a>.<\/span><\/p>\n

In general, experts recommend that adults get between <\/span>seven and nine hours of uninterrupted sleep each night<\/span><\/a>. If you\u2019re struggling to meet this goal, there are many things you can do to<\/span> promote good sleep<\/span><\/a>, such as swapping out certain foods that interrupt sleep for foods that help it. Here, we look at how diet affects sleep, foods that help you sleep, foods that keep you awake, and other ways to sleep better at night.\u00a0<\/span><\/p>\n

Does diet affect sleep?<\/span><\/h2>\n

While certain foods can have a positive or negative impact on sleep,<\/span> there is a lot more research needed in this area. “Some studies show benefits while others show negative impacts on sleep, but in general, diets that promote healthy, complex carb intake such as a vegan diet may help promote healthy sleep,\u201d says <\/span>Monique May, MD<\/span><\/a>, a board-certified family physician and acting medical advisor of<\/span> Aeroflow Sleep<\/span><\/a>.\u00a0<\/span><\/p>\n

There are three diets that could help fight sleep issues:\u00a0<\/span><\/p>\n

    \n
  1. Dietary Approaches to Stop Hypertension (DASH) diet<\/span><\/li>\n
  2. A whole foods diet<\/span><\/li>\n
  3. Mediterranean diet<\/span><\/li>\n<\/ol>\n

    How do these foods help sleep? They recommend the intake of fish, nuts, and seeds, which contain sleep-promoting vitamins. \u201cThe Mediterranean diet contains the plants, fish, whole grains, dairy, and lean protein needed to optimize overall health and good quality sleep, although a vegan or vegetarian diet focused on real whole food would also be supportive,\u201d says <\/span>Seema Bonney, MD<\/span><\/a>, founder and chief medical officer at the<\/span> Anti-Aging and Longevity Center of Philadelphia<\/span><\/a>. A sleep-promoting diet is rich in vegetables, fruits, whole grains, and lean proteins. \u201cThese whole, real foods contain the nutrients that we need to promote deep sleep,\u201d Dr. Bonney says.\u00a0<\/span><\/p>\n

    Just be sure not to overload on protein. That may cause insomnia due to the increase of an amino acid that makes the brain-stimulating epinephrine and norepinephrine. What\u2019s more, research shows that simple carbohydrates, heavily processed foods, and high sugar foods impact the quantity and quality of sleep. \u201cThese foods cause pronounced blood sugar changes throughout the day, bringing on general fatigue, which can wreak havoc on sleep patterns,\u201d Dr. Bonney explains.\u00a0\u00a0\u00a0<\/span><\/p>\n

    9 foods that help you sleep<\/span><\/h2>\n

    The best foods for sleep are also some of the most healthy for you. Many of the foods that help you sleep through the night naturally contain magnesium, which is not only important for sleep but other bodily functions too, like digestion and muscle function. In other words, even if they don\u2019t improve your shut eye, all of the foods listed below have other health benefits, making them an excellent addition to your daily diet.\u00a0<\/span><\/p>\n

    1. Tart cherry juice<\/span><\/h3>\n

    While it might not be your favorite bedtime drink, tart cherry juice may aid with sleep since it’s a natural source of melatonin, says <\/span>Alyssa Bosse, RDN, LD<\/span><\/a>, director of nutrition at Central Ohio Primary Care. In fact, results from a<\/span>\u00a02012 randomized controlled trial<\/span><\/a> found significant increases in time spent asleep and total sleep efficiency with cherry juice supplementation.<\/span><\/p>\n

    2. Turkey<\/span><\/h3>\n

    It\u2019s no secret that Thanksgiving dinner triggers sleepiness, but why do we feel so tired after this festive meal? \u201cTurkey or poultry contains tryptophan\u2014an amino acid that helps your body make serotonin, which in turn allows your body to produce melatonin, the sleep hormone,\u201d Dr. Bonney says. <\/span>Research<\/span><\/a> shows that 1 gram or more of tryptophan increases sleepiness and decreases time to fall asleep.<\/span><\/p>\n

    3. Bananas<\/span><\/h3>\n

    If you\u2019re looking for a good source of tryptophan that\u2019s not turkey, then try a banana. In addition to potassium and magnesium, bananas contain tryptophan, which promotes the release of serotonin. Plus, magnesium may help regulate neurotransmitters directly related to sleep, according to the<\/span> Cleveland Clinic<\/span><\/a>. However, bananas are not part of a <\/span>sleep apnea diet<\/span><\/a> as they can increase mucus production and therefore worsen breathing problems.<\/span><\/p>\n

    4. Chickpeas<\/span><\/h3>\n

    Chickpeas pack a punch when it comes to sleep-friendly nutrients. For starters, chickpeas are a complex carbohydrate that contain a good dose of tryptophan. They also have high levels of magnesium\u2014about<\/span> 78 mg per cup<\/span><\/a>. Magnesium may help improve sleep quality by changing the amount of certain neurotransmitters to produce a calming effect.<\/span><\/p>\n

    5. Nuts<\/span><\/h3>\n

    Nuts such as pistachios, walnuts, peanuts, and almonds are a great addition to a sleep-friendly diet. Pistachios are loaded with vitamin B6 and potassium, which both play a role in sleep. Plus, they have the highest melatonin content of any nut, according to a<\/span>\u00a02017 review<\/span><\/a>. While walnuts and almonds contain some melatonin, it\u2019s not as high as pistachios. But they are high in minerals like magnesium and zinc, which may<\/span> help with insomnia.<\/span><\/a> Peanuts also contain serotonin, which can enhance sleep. Try replacing your bedtime snack with a spoonful or two of <\/span>peanut butter<\/span><\/a>. Don\u2019t forget to read the label and choose a natural peanut butter with a single ingredient\u2014peanuts.<\/span><\/p>\n

    6. Fatty fish<\/span><\/h3>\n

    Ensuring you have an adequate omega-3 intake can help <\/span>improve sleep quality<\/span><\/a>. In addition to being high in omega-3 fatty acids and vitamin D, fatty fish (such as salmon) are rich in vitamin B6 which, Dr. Bonney says, can stimulate the production of serotonin and melatonin.\u00a0<\/span><\/p>\n

    7. Complex carbohydrates and whole grains<\/span><\/h3>\n

    Whole grains<\/span><\/a> like oatmeal, brown rice, barley, and whole-grain crackers may improve insulin sensitivity and prevent blood sugar spikes at night. They\u2019re also an excellent source of magnesium. Complex carbohydrates like sweet potatoes are nutritious and rich in potassium, magnesium, and vitamin B6\u2014all of which can promote sleep.<\/span><\/p>\n

    8. Kiwis\u00a0<\/span><\/h3>\n

    Kiwis may be small, but they sure are powerful. In addition to being rich in antioxidants like vitamin C, kiwi may also contribute to better sleep by boosting natural levels of serotonin. According to a<\/span>\u00a02016 review<\/span><\/a>, daily consumption of two kiwifruits one hour before bedtime significantly increased total sleep time and sleep efficiency in participants.\u00a0<\/span><\/p>\n

    9. Herbal tea<\/span><\/h3>\n

    Could a cup of herbal tea be your answer to better sleep? While it won\u2019t cure all your sleep woes, Bosse says chamomile tea may have calming effects that make it easier to fall asleep. That\u2019s because chamomile contains a <\/span>flavonoid called apigenin<\/span><\/a>, which induces sleepiness when it binds to GABA, a neurotransmitter in the brain that causes relaxation. Other sleep-inducing foods with <\/span>apigenin<\/span><\/a> include parsley, celery, vine-spinach, artichoke, and oregano.<\/span><\/p>\n

    5 foods that keep you awake<\/span><\/h2>\n

    Whether your sleep-wake cycle is totally off the tracks or you\u2019re just looking to improve your overall sleep quality, experts recommend avoiding the following foods if you are having trouble sleeping.\u00a0<\/span><\/p>\n

    1. High sugar-containing foods<\/span><\/h3>\n

    It probably goes without saying that sugar is not part of a sleep diet. \u201cRefined sugars, such as those found in white bread, cakes, cookies, and soda, cause blood sugar levels to surge, and then when they come down too quickly, can cause insomnia if eaten too close to bedtime,\u201d Dr. May says. What\u2019s more, research from a<\/span>\u00a02016 study<\/span><\/a> found that consuming a higher percentage of sugar is linked to more restless, disrupted nights of sleep. Additionally, Dr. Bonney says foods high in sugar rapidly increase blood sugar, which triggers your body to release adrenaline and cortisol, leading to anxiety, hunger, and irritability.<\/span><\/p>\n

    2. Fatty foods<\/span><\/h3>\n

    Rich foods that are high in saturated fats are a no-no when it comes to getting a good night\u2019s sleep. \u201cThe digestive tract slows when you are sleeping, thus eating a fatty meal before bed can overwhelm the digestive tract and disrupt sleep,\u201d says Dr. Bonney. That said, not all fats are bad. Healthy fats such as the omega-3 fatty acids found in fish, nuts, and seeds are beneficial and should not be excluded from your diet.\u00a0<\/span><\/p>\n

    3. Caffeine-containing food and beverages\u00a0\u00a0<\/span><\/h3>\n

    Any food or drink containing caffeine can make it difficult to fall asleep and stay asleep. In general, the recommended cut-off time for caffeine is about six hours before bedtime, according to the<\/span> Sleep Foundation<\/span><\/a>. Some of the main culprits include:<\/span><\/p>\n