Many people think of food as the fuel their bodies need to make it through the day. It’s true. Food gives you energy. But what you eat can also affect your body’s ability to fall asleep at night. Take control of your sleep schedule by following these five nutrition tips:
If you’re struggling to fall asleep, you might have consumed too much caffeine throughout the day. The National Sleep Foundation estimates that consuming more than three 8-ounce cups of coffee or other caffeinated beverages can impact the quality of your sleep. That includes caffeinated tea, soda, and energy drinks. It can take up to six hours for your body to process caffeine once it’s in your system. Limit your caffeine intake after 2pm to avoid feeling alert as you crawl underneath the sheets.
People who regularly suffer from heartburn and indigestion often experience more severe symptoms at night when they’re lying down. This is because your throat and stomach are at the same level, which means stomach acids can flow more easily into your throat. Heartburn and indigestion are both incredibly uncomfortable, so it can be difficult to fall asleep when symptoms are present. In fact, a poll conducted by Sleep in America found that people with these conditions are far more likely to report sleep problems than others. For this reason, it’s best to avoid foods that cause heartburn and indigestion before bed. Spicy foods and dairy are key culprits, but there are a number of other foods that may trigger these symptoms. Take note of which foods cause you pain so you can steer clear of them before bed.
Load Up On Carbs
If your stomach starts to growl before bed, snack wisely. A study published in the American Journal of Clinical Nutrition revealed that consuming the majority of your daily recommended carbohydrates at night can actually lead to a better night’s sleep. Carbs may boost your levels of tryptophan, an amino acid that’s a precursor to melatonin. Therefore, loading up on carbs prior to bedtime can help you fall asleep faster.
Take B Vitamins
Tryptophan is converted into serotonin, which is the precursor to melatonin, a hormone that regulates your body’s sleep-wake cycle. Vitamin B6 makes this conversion possible, which is why you should consume the recommended value of vitamin B6 daily. Eating two to three servings of bananas, chickpeas, fish, turkey, or chicken throughout the day will provide you with the vitamin B6 you need to help you sleep better at night.
Chow Down on Cherries
Cherries have a number of health benefits. This fruit is full of antioxidants that can reduce inflammation and lower your risk of developing serious health conditions. Cherries also contain vitamin A and vitamin C, which are good for your overall health. In addition to these health benefits, tart cherries can also make it easier for you to fall asleep.
Tart cherries contain melatonin, which tells your body when it’s time to start winding down and preparing for sleep. Although your body produces melatonin on its own, external factors can impede this production. That’s why melatonin is one of the post popular natural sleeping aids.
Melatonin is found in many foods and drinks - including Som Sleep. Som is a ready-to-drink sleep supplement that should be consumed about 30 minutes before bed. It’s designed to relax your body and mind so you can gently drift off to sleep. By incorporating these tips - and Som Sleep - into your routine, you can finally get the sleep you deserve.