Getting to sleep is difficult for many. Even if you’re exhausted all day, it doesn’t necessarily mean you’ll fall asleep, or better yet, stay asleep. Your habits in the waking hours have a lot to do with how well you sleep. “Things like poor nutrition, digestive issues, and stress have been shown to affect cortisol, blood sugar, and other nighttime biorhythms that in turn can impact sleep maintenance,” says Dr. Lauren Broch PhD, MS, a psychologist that specializes in sleep disorder medicine and nutrition. Getting caught in a cycle of poor sleep makes it hard to feel your best throughout the day and be productive. One habit that can make or break your sleep patterns is your nutrition, so what are some foods you can eat during the day to promote rest and relaxation? We asked Dr. Broch some of her top recommendations.
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One food-related cause of poor sleep is indigestion. When you eat too late or eat foods that are hard to digest, it could cause discomfort that keeps you up at night. “Tart cherries, kiwi, and nuts like almonds and walnuts are good choices,” Dr. Broch says, “Herbal teas such as chamomile, fennel, ginger, marshmallow root and papaya can all aid in proper digestion and help buffer acidity.” Aloe vera is also a helpful supplement that can help cool the digestive tract, which may help with relaxation before bed.
Eating too late at night in general and going through the process of digestion while trying to wind down can make it harder to settle into sleep. If you do enjoy snacking at night, like many of us do, there are swaps that you can make that won’t be hard on your stomach. “There are some foods, like Nightfood ice cream, that are specifically formulated snacks that satisfy the cravings for carbs and fats people naturally have at night, while adhering to a sleep-friendly nutritional profile,” Dr. Broch says, “If you're going to opt for something sweet like ice cream, it's better to choose one that won't interfere with your sleep. Always think about what you can swap out for a healthier alternative!”
Just as important to note are foods you may be eating regularly that are making your sleep worse. “In general, foods that irritate the stomach and cause GI distress like spicy foods, onions, and red marinara shouldn't be eaten too close to bed.” If you’re going to eat them, try to not eat them too late in the day to avoid digestive discomfort that will keep you awake.
Dr. Broch also recommends complementing your nutrition with stable bedtime rituals. Doing things like having a quiet, comfortable bedroom, maintaining a regular sleep and wake schedule and routine, and not staying in bed awake for more than 20 minutes are all things you can do to promote better sleep. These things, combined with tweaking your nutrition and lifestyle patterns, are all ways you can have an easier time getting to sleep and staying asleep.
