Eating the right treats can mean better sleep

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Foods that pass the holiday stress test

With the holidays fast approaching, have you ever caught yourself napping after the big meal or wishing you didn’t have that post-dinner coffee or that one more glass of holiday cheer?

We all know the food we eat provides our bodies with fuel for the day, but what we eat also affects how we power down and sleep at night – in a variety of ways. Since a good night’s sleep is tied to a slew of benefits to our health and well-being, we’ve compiled exactly what you should (and shouldn’t) eat before putting on your PJ’s to ensure an excellent night of sleep ahead.

eating-the-right-treats Watch Dr. Charu Sabharwal discuss these tips on Great Day Washington

 

Let’s start out with sleep stealers for the holidays or any time:

 

  • Chocolate – it’s a sneaky source of caffeine. Chocolate can contain as much caffeine as a soda depending on how much you eat. Dark chocolate, in particular, contains more caffeine compared to white and milk chocolate.
  • Fatty foods – Eating a high-fat meal right before bed can hinder your natural sleep cycle and cause you to feel sleepier during the day.
  • Spicy foods – Not only can spicy foods trigger heartburn, but research has shown that they can also interrupt sleep by increasing core temperature when core temperature naturally decreases closer to bedtime. This can lead to sleep interference and being awake more during the night. Save the spicy foods for lunch, and choose mild-flavored favorites for dinner.
  • Alcohol – Some swear by a nightly glass of wine to help them fall asleep. But what they don’t know is that alcohol metabolizes quickly in our system and leads to sleep disruption, diminished quality of sleep, and increased snoring. Alcohol’s initial effects may make you sleepy, but they wear off in the middle of the night, often waking you and disturbing your REM cycle.
  • High protein meal – While this may come as a surprise, research has shown that eating a high-protein meal before bed can cause disturbances in sleep. Digestion slows down during sleep, so bulking up with a large quantity of protein at dinner may mean that the digestion of your high-protein dinner is keeping you up at night.

 

Now for the sleep superstars for the holidays and anytime:

 

  • Salmon – salmon along with cod, halibut, tuna, and snapper are all good sources of vitamin B6, which promotes the production of sleep hormones.
  • Tart cherries – Tart cherries are one of the few foods that naturally contain melatonin, and new research has shown that drinking tart cherry juice before bed may help improve the quality and duration of sleep.
  • Spinach – This powerhouse vegetable boasts a long list of nutrients, including sleep-promoting tryptophan. Spinach is also high in vitamin B6, which plays double-duty to help tryptophan work its magic.
  • Legumes – one cup of cooked black, navy, lima, kidney, or pinto beans provides half of
    your suggested daily intake of tryptophan. Beans are also a good source of protein and fiber to keep you full throughout the night.
  • Chicken – Tryptophan is magical. There’s a Thanksgiving myth that eating turkey makes you sleepy. While turkey does contain Tryptophan, an amino acid that the body uses to produce serotonin – a neurotransmitter (brain chemical responsible for transmitting signals in between the nerve cells of the brain) that helps regulate sleep. Chicken has more tryptophan than turkey, and so does cheddar cheese.
  • Lentils – Though small, these tiny members of the legume family make up in health benefits what they lack in size. In addition to being a great source of tryptophan, lentils are packed with fiber to help with digestion and lower cholesterol.

 

What to eat and when:

It’s best to avoid large meals in the hours leading up to bedtime. If you’re getting home late and then so is dinner, keep the portions smaller than you normally do. If you’re snacking, try putting your food into a bowl, instead of eating the straight out of the bag, which can be risky territory, especially if you’re watching TV.

These snacks promote a healthful, rested night of sleep anytime of the year:

  • A warm, low-fat glass of milk and crackers or whole grain cereal
  • Natural peanut butter on sliced apples or whole wheat bread
  • Yogurt with half a banana and/or tablespoon of chopped nuts
  • Two cups plain popcorn with a drizzle of olive oil

As always, moderation is the key. Eating well-balanced meals can make the difference in your sleep cycle and help you to enjoy the holidays feeling rested and relaxed.