{"id":17550,"date":"2021-11-30T18:08:00","date_gmt":"2021-11-30T23:08:00","guid":{"rendered":"https:\/\/www.zeel.com\/blog\/?p=17550"},"modified":"2022-01-16T09:35:34","modified_gmt":"2022-01-16T14:35:34","slug":"eating-for-better-sleep","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/sleep\/eating-for-better-sleep\/","title":{"rendered":"Sleep Better With These Easy Diet Updates (Including What NOT to Eat Before Bed)"},"content":{"rendered":"

Fact: A good night\u2019s sleep is critical to mental health and physical wellbeing.<\/strong><\/p>\n

Nowadays, we\u2019re all thinking about how to reduce both mental and physical stress. While a flight to Tahiti or even a long brunch with friends might not be in the cards, there\u2019s much you can do in your home to take good care of yourself. One of the best things you can do to bolster your immune system and reduce stress hormones: A good night\u2019s sleep. Even one night of insomnia can <\/span>raise blood pressure<\/span><\/a> and increase anxiety, according to Harvard Medical School\u2014and you certainly don\u2019t want that. Poor sleep habits<\/span>\u00a0can lead to chronic health issues<\/span><\/a> such as weight gain, hypertension and a weakened immune system.\u00a0<\/span><\/p>\n

But sleeping well isn\u2019t just a matter of getting into bed at a reasonable hour (though that definitely helps). It\u2019s also greatly affected by what you eat. Learn how to eat for better sleep.<\/span><\/p>\n

When<\/em> to Eat to Support Your Sleep Cycle<\/b><\/h2>\n

Eating too close to your bedtime causes your\u00a0<\/span>blood sugar and insulin levels to rise<\/span><\/a>. This can make it more difficult to fall asleep. Further, if you lie down shortly after eating, you may trigger<\/span>\u00a0acid reflux<\/span><\/a>. That\u2019s because the acid in your stomach is more likely to escape into your esophagus, potentially leading to heartburn. Most experts recommend that you stop eating three hours prior to going to bed. Of course, this doesn\u2019t mean you should scarf down half a pizza at midnight and stay up until 3 am\u2014if possible, stop eating by 8 pm at night.\u00a0<\/span><\/p>\n

What<\/em> to Eat for Better Sleep<\/b><\/h2>\n

Timing isn\u2019t the only factor that matters when it comes to food and sleep. What you ingest has a great impact as well. To that end, we\u2019ve compiled a handy list of foods you eat to promote better sleep, as well as foods that can cause sleeplessness.<\/span><\/p>\n

Foods that help you sleep<\/b><\/h3>\n

Bananas –<\/strong>\u00a0If you\u2019re on the prowl for a pre-bedtime bite, think about reaching for a good ol\u2019 banana. Bananas contain both potassium and magnesium, two minerals that act as natural muscle relaxants. They’re also high in carbohydrates for a fruit – and<\/span>\u00a0carbs can help you sleep at night<\/span><\/a>.<\/span><\/p>\n

Cherries –<\/strong>\u00a0Cherries are another great option for an evening snack. Not only are cherries delicious and nutritious, cherries are one of the few foods that<\/span> naturally include melatonin<\/span><\/a> – a hormone that helps regulate the body\u2019s internal clock. You might call cherries a natural sleeping pill.<\/span><\/p>\n

Almonds –<\/strong>\u00a0Just like bananas, almonds provide the muscle-relaxing mineral magnesium. Almonds are also high in calcium, which can help<\/span> regulate the nervous system<\/span><\/a> (frantically firing synapses are bad for sleep. ) Moreover, calcium helps the brain convert tryptophan (an amino acid) into melatonin.<\/span><\/p>\n

Soy –<\/strong>\u00a0No matter whether you like to tuck into a bowl of miso, a handful of edamame or a plate of tofu, soy products are terrific sleep aids. These foods are rich in isoflavones, a compound that boosts production of serotonin. Serotonin, like the aforementioned melatonin, influences the body\u2019s wake-sleep cycle. It also lifts mood and can even prevent nightmares.<\/span><\/p>\n

Kiwis –<\/strong>\u00a0Kiwis are a powerhouse when it comes to hastening sleep. The fruit is chock-full of<\/span> folate and serotonin<\/span><\/a>. Folate deficiency has been linked to insomnia – so make sure you\u2019re full-up on folate. (Admittedly, the little black seeds are annoying, so floss before bedtime.) Citrus is folate-ful as well, so oranges and grapefruit work nearly as well. Other foods high in folate include eggs and beans (which you might have in your pantry).\u00a0<\/span><\/p>\n

Whole grains –\u00a0<\/strong>Whole grains like bulgur, barley and buckwheat are sleep-friendly foods. They are rich in magnesium which, as we mentioned above, is a natural relaxant.<\/span><\/p>\n

What Not<\/em> to Eat Before Bed<\/b><\/h2>\n

Alcohol –<\/strong>\u00a0Alcohol can disrupt sleep patterns. While you might pass out after indulging, alcohol, in addition to be a depressant, disrupts your brain wave patterns and reduces your high-quality sleep. Alcohol can also magnify any breathing issues, interrupting sleep. Finally, alcohol quickly metabolizes in your system thus causing you to wake up and visit the bathroom multiple times throughout the night. (For similar reasons, you should be careful about<\/span> mixing massage and alcohol<\/span><\/a>.) That said, if you do indulge, choose the <\/span>right alcohol to avoid insomnia.<\/span><\/a> Wine Spectator suggests that red wine made from nebbiolo grapes has a significant amount of melatonin, a hormone that can induce restful sleep.<\/span><\/p>\n

Coffee –<\/strong>\u00a0Coffee contains caffeine, a drug that stimulates the central nervous system and keeps you awake. Desirable in the morning, but perhaps less welcome when you\u2019re trying to get to sleep after a cup of coffee. To minimize sleep disruption,<\/span>\u00a0drink your coffee more than three hours before bedtime<\/span><\/a>, or stick to decaf.<\/span><\/p>\n

Dark chocolate –<\/strong>\u00a0Chocolate is another food you\u2019ll want to avoid in the late night hours. Chocolate contains caffeine and other stimulants like<\/span>\u00a0theobromine<\/span><\/a>, which can increase your heart rate and keep you awake.<\/span><\/p>\n

Hot peppers (and other spicy foods) –<\/strong>\u00a0When getting ready for bed, don\u2019t necessarily curl up with a good book and some three-alarm chili. That\u2019s because spicy foods typically include capsaicin, which may trigger heartburn raise the body\u2019s core temperature. Higher body temperatures are an issue since your core<\/span>\u00a0temperature drops when you sleep<\/span><\/a> – so the warmer, the wake-r.<\/span><\/p>\n

Fatty foods –<\/strong>\u00a0Listen, we love burgers and pizza as much as the next person. Unfortunately, these foods inhibit a good night\u2019s sleep. Fatty foods take far longer to digest so your body is working overtime rather than relaxing. They also lead to bloating and indigestion, both of which can interrupt sleep. It\u2019s better to dream about cheeseburgers than indulge in one.<\/span><\/p>\n

Sugary cereals –<\/strong>\u00a0If you want a good night\u2019s sleep, stay away from sugary cereals. These foods are typically laden with refined sugars as well as fructose corn syrup, substances which<\/span>\u00a0quickly raise blood sugar<\/span><\/a> and then just as rapidly send it crashing down. This is likely to disrupt your sleep and cause you to wake up feeling rather hungry. This is also the case with anything that\u2019s made of pure sugar, like frosting straight from the can. (Yes, oddly specific.)<\/span><\/p>\n

Food, Massage, and Healthy Sleep<\/b><\/h2>\n

Similar to sleep, it\u2019s also important to consider your food and beverage intake before a<\/span>\u00a0massage<\/span><\/a>. For starters, it might be terribly uncomfortable to sit through one with a full bladder! Moreover, massages are known to<\/span>\u00a0stimulate digestion<\/span><\/a>. It\u2019s best to eat lightly within two hours of your appointment, or any kind of physical activity.\u00a0<\/span><\/p>\n

Plus, massage is very likely to hurry you down the path to sleep<\/a>. If that’s a benefit you’re looking for, best not to add obstacles like digestion for your body.<\/p>\n\n\n

\n
Book a Sleep-Promoting Massage<\/a><\/div>\n<\/div>\n\n\n\n

We wish you a healthy and restful night of sleep and the best of health.<\/p>\n","protected":false},"excerpt":{"rendered":"

With constant distractions, getting a good night’s sleep can be difficult for some. But did you know your diet can have something to do with that as well? Eating for better sleep is easy. We’ve compiled a list of foods you should eat for better sleep.<\/p>\n","protected":false},"author":3,"featured_media":21556,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1536],"tags":[1385,1321,1053],"thb-sponsors":[],"class_list":["post-17550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","tag-eating-tips-for-better-sleep","tag-food-tips","tag-sleep-better"],"yoast_head":"\nEating for Better Sleep<\/title>\n<meta name=\"description\" content=\"Getting a good night's rest can be difficult for some, and your diet can impact it dramatically. 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