We all need a good night’s sleep. According to the Centers for Disease Control and Prevention, lack of sleep is epidemic. How you eat can have a big impact on how you sleep. Hoosier Healthy Eaters can improve both the quality and the quantity of sleep by following these tips.
- Avoid coffee, tea and sodas containing caffeine after 5pm. Caffeine is a stimulant and while a small amount during the day is healthy, too much will interfere with sleep. Try keeping your caffeine intake to two servings a day to reap the maximum health benefit without interfering with your sleep. Be extremely cautious when drinking energy drinks – these beverages will steal your much-needed sleep.
- Avoid alcohol. Falling asleep might be easier after a drink, but your sleep will be less restful. The more you drink in the evening, the more your sleep will be disrupted. Cut off the alcohol early in the evening.
- Eat dinner early. Don’t wait until 7pm or later to eat dinner. Having a heavy meal less than three hours before going to bed won’t just interfere with your sleep – your digestion will struggle, also. Avoid a bad case of heartburn and eat early.
- Have a light snack with a sleep-inducing food. Make a high-carb snack, like a whole wheat bread sandwich with protein and other ingredients containing tryptophan. Tryptophan stimulates melatonin and serotonin, both chemicals which make you sleepy.
Foods containing Tryptophan
- Turkey
- Egg Whites
- Water cress
- Salmon
- Soy
- Tuna
- Chicken
- Cod
- Haddock
- Mackerel
- Halibut
- Pork loin and shoulder
- Nuts
- Seeds
- Bananas
- Dairy products
Find these foods at local grocery stores:
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