Have you ever noticed that every time you eat a super-spicy meal you don’t sleep as well that night? Or that every time you guzzle that cup of tea, you get super sleepy right after? It turns out, there’s actually some science behind certain foods putting you in a perfectly sleepy mood, and others keeping you up all night.
The key to a good night’s sleep lies in the nutrients you consume all day long. Keep these tips in mind while planning your meals:
- Carbs that break down quickly speed the release of serotonin.
- Serotonin is a mood-regulating chemical that promotes relaxation and sleepiness!
- If you’re deficient in calcium, potassium, or magnesium, you may have trouble falling asleep (or staying asleep).
- Spicy foods and alcohol can cause heartburn and sleepless nights.
- Foods high in sodium (like soup!) may make you feel sleepy initially (high sodium levels cause water retention in the body, leaving us feeling heavy and weary). But prolonged overconsumption of sodium can cause hypertension. This increase in blood pressure can cause snoring and sleep apnea – disrupting your sleep cycle all night long.
Think about what you’re eating throughout the day, and how it will affect your sleep tonight! Skip the caffeine this afternoon – stick to sleep-supporting snacks instead. Here are some ideas:
Sleep-so-good snacks:
- Almonds, walnuts
- Honey
- Whole grains
- Cherries
- Herbal teas (except ginseng – that one will wake you up!)
- Bananas
- Leafy greens (kale, spinach, etc.)
- Chickpeas (and hummus!)
- Fish
- Milk
- Sweet potatoes
To stay up all night, snack on these:
- Caffeinated coffee and tea
- Cured meats
- Tomatoes
- Spicy foods (hot sauce, curry, mustard)
- Alcohol – metabolizes quickly – makes you wake up (and snore more)
- Soda, energy drinks, sugary fruit drinks
- Canned foods
- Curry
- Soy sauce
Temperature tidbit: Warm foods and drinks have long been touted for their sleep-inducing powers (again, think soup!). But it turns out it’s more about what you eat … not the temperature at which it’s consumed. The effects of temperature on sleepiness are most likely psychological – at least that’s what studies have shown us thus far. But if a warm glass of milk helps you fall asleep, who cares why it works? Go for it!
For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or [email protected].