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Nutrition and Sleep


 

It’s important to remember that what you eat has an effect, not only on your weight and general health, but also on how well you sleep.  Some foods improve sleep, while others can make sleep difficult or even impossible.  Foods that promote sleep include:

Foods That Help You Sleep

  • A glass of warm milk at bedtime
  • B-Vitamins
  • Berries are especially beneficial for sleep problems
  • Leafy green vegetables rich in chlorophyll
  • Mushrooms
  • Magnesium
  • Select spices such as dill, sage and basil.
  • Whole grain breads and cereals

Foods to Avoid

  • Avoid coffee, drinks or anything containing caffeine, chocolate, cocoa, soft drinks
  • Avoid overly sweet or fatty foods which can cause indigestion or bloating
  • Avoid alcohol 2-3 hours before bedtime
  • Avoid eating too much spicy foods

The time honored remedy of a glass of warm milk at bedtime is still a common method to aid sleep. Milk contains tryptophan, an amino acid, which is converted into serotonin, the hormone that controls sleep. Serotonin increases REM sleep and increases the deep sleep stages of sleep.  Other foods containing tryptophan include honey, turkey, egg whites and tuna.  Utilizing these foods as nighttime snacks can be beneficial in promoting sleep. Foods that also help you sleep include leafy green vegetables rich in chlorophyll, whole grain breads, cereals and mushrooms.  Consumption of fruits and spices can help with sleep problems.  Berries are especially beneficial for sleep problems as well as dill, sage and basil.

There are certain vitamins and minerals that have been effective at promoting sleep. Magnesium has been shown to aid in sleep. Good sources of magnesium include wheat bran, almonds, cashews, kelp and brewer’s yeast.  The B vitamins, and in particular vitamins B6 and B12 are beneficial and often used in the treatment of insomnia. Vitamin B injections and increasing your consumption of wheat germ, bananas, sunflower seeds and tuna can lead to improved sleep. The foods that are mentioned more than once contain more than one of the ingredients important in promoting sleep. And remember, the best way to get the ingredients of a good night’s sleep is the natural way, through the foods you eat.

There are some foods that need to be avoided to prevent sleep problems. These foods include coffee, drinks or anything containing caffeine, chocolate, cocoa, soft drinks.  Avoid overly sweet or fatty foods which can cause indigestion or bloating.  Alcohol, when consumed 2-3 hours before bedtime, although it may make you sleepy, disturbs the sleep patterns later in the night and can cause severe sleep problems. Eating too much spicy foods can also disturb sleep by causing indigestion, heartburn, or just plain discomfort.

Location

St. Francis Sleep, Allergy & Lung Institute
802 North Belcher Road
Clearwater, FL 33765
Phone: 727-447-3000
Fax: 727-210-4600

Office Hours

Get in touch

727-447-3000