Getting good sleep is at the foundation for everything from a healthy mental state and immune system, to metabolic function and heart health. However, people in the United States have a hard time falling asleep and staying asleep. According to The Sleep Foundation, up to 48% of older adults struggle with chronic insomnia, and women have nearly a 40% higher risk than men of developing insomnia as they age. Sometimes medical intervention and supplementation are needed to support quality rest, but your diet is also a factor that can make or break a good night’s sleep.
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According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, there are quite a few foods that will negatively affect your sleep. “Sugar, alcohol, and foods with caffeine, like chocolate and soda, may cause insomnia and keep you up.” Eating these foods too close to bedtime could disrupt sleep and as a result leave you feeling sluggish the day after.
One popular snack that many people enjoy that is worse than you may think, Young says, is dark chocolate. “Dark chocolate has more caffeine than other chocolates, so while it’s healthier, it can keep you up.” Dark chocolate has a number of health benefits and is rich in a number of nutrients, including magnesium, fiber, and antioxidants. Oftentimes, people crave sweet snacks at night, and see dark chocolate as a healthy way to curb their sweet tooth. However, it may be counterproductive if you struggle with insomnia.
Finding a nighttime routine that allows you to unwind and doesn’t disrupt sleep is crucial for your overall health. Young has a few recommendations for tweaks you can make in your routine, especially if you like snacking at night. “One of the simplest things to do is to keep the unhealthy foods out of the house or make it harder to access. Also, keep healthy snacks at arms reach, like berries, kiwi, nuts and seeds. [These foods] may even help you unwind and relax.”
She also recommends finding additions to your nighttime routine that promote relaxation, particularly drinking herbal teas, like chamomile, and taking a bath with lavender salts. It’s important to focus on activities that don’t involve screens, like reading or meditation, because electronics have been shown to make insomnia worse.
As stated previously, getting good quality sleep is necessary for supporting overall health. If you aren’t well rested, every facet of your wellbeing will take a toll. Avoiding sugar, alcohol, and anything caffeinated too close before bed may reduce disruptions in sleep at night, and help your body receive the message that it’s time to rest. Also, adding things to your nightly routine that promote relaxation, like reading, yoga, baths, and drinking herbal tea, are ways you can supplement your diet to get the best rest possible.
