What
you eat can drastically affect how you sleep, so in order to get a good night’s
rest, it is essential to choose foods that calm your mind and body rather than
those that stimulate you. Certain types of foods will naturally promote rest
and relaxation, particularly those that contain tryptophan – the amino acid
that the body uses to make serotonin, the neurotransmitter that slows nerve
activity within your brain.
Tryptophan
Since tryptophan is
a precursor of other neurotransmitters in your brain, including serotonin and
melatonin, eating foods that are rich in tryptophan will help you feel relaxed
and sleepy. Foods such as turkey, hummus, lentils, and kelp are naturally high
in tryptophan and also contain nutrients that provide a host of other health
benefits. In addition, bananas not only contain tryptophan, but also potassium
and magnesium, which are natural muscle relaxants. Fresh and dried cherries are
also one of the only natural food sources of melatonin. Read more of my healthy
diet recommendations here.
Carbohydrates
Foods that are rich
in starchy, high-glycemic carbohydrates may also promote better sleep, as they
help to stimulate the release of insulin and tryptophan and cause these
sleep-inducing substances to enter the brain. According to a study published in
The American Journal of Clinical Nutrition, carbohydrates that are on
the high end of the glycemic index scale, meaning they increase the body’s
sugar levels rapidly, encourage sleep when eaten at least four hours before
bedtime. Foods such as Jasmine rice, potatoes, carrots, corn, puffed cereal,
and honey are some of the healthiest choices of simple carbohydrates.
Calcium
Calcium helps the
brain use the tryptophan to manufacture melatonin. Certain combinations, such
as whole-grain cereal with milk, a peanut butter sandwich, or crackers with
cheese contain both carbohydrates and calcium that work together to relax the
mind and body. Calcium itself is so beneficial in helping you sleep, as it is a
natural muscle relaxant that can also help you manage stress levels.
Timing
Eating these various
foods calms your nervous system and triggers a sleep-inducing hormonal
response, helping you rest better at night. However, timing is everything, as
eating a large meal too late or eating right before bed time can actually have
the opposite effect and keep you up at night. It is best to eat these foods
later in the day or at least one hour before bed time since it takes about one
hour for tryptophan from food sources to reach the brain.
Above all else, it
is important to avoid rich, heavy and high-fat foods within two hours of bed
time, as they require a lot of work to digest, and may cause stomach trouble
and heartburn. It is also wise to avoid drinking too many liquids, including
water, juice, tea or other fluids, as this may result in frequent bathroom
trips throughout the night. Caffeinated drinks, such as soda, coffee or
caffeinated teas not only act as diuretics, but will also keep you stimulated
and make falling asleep that much more difficult. For more recommendations on
relaxation-promoting diet and supplementation tips, visit www.dreliaz.org.
Dr. Isaac Eliaz is a respected author, lecturer, researcher, product
formulator, and clinical practitioner. He has been a pioneer in the
field of integrative medicine since the early 1980s. Dr. Eliaz is a frequent guest lecturer on integrative medical approaches
to health, immune enhancement, and cancer prevention and treatment.
