Being healthy is more than just having a
disease-free body. It also includes feeling rested and energized and enjoying a
state of well-being. The center of this, is quality sleep.
Tossing and turning. Long, sleepless nights. They're
draining, frustrating, and, well, exhausting—physically and mentally. Sometimes these problems can be triggers by life events or stress. Regardless,
minor lifestyle and deity tweaks can make a radical difference. "The
majority of people with day-to-day insomnia could be sleeping like puppies if
they made just a few changes," says Jacob Teitelbaum, medical director of
the Fibromyalgia and Fatigue Centers, which are located nationwide, and author
of From Fatigued to Fantastic. "And if you know how to eat right? You're
going to be way ahead of the game."
Replenish
and Restore
Many people understand that there is a
connection between fruits and vegetables and their ability to positively impact
how the mind and body function. For example, the advantages of eating
vitamin-rich spinach and antioxidant-filled blueberries have been widely
acclaimed and accepted. But there is also hundreds of herbs and plants that may
help replenish the mind and body and restore balance in multitude of ways.
The Sunny
Side
Protein: High-protein foods
promote sleep, and also fight acid reflux, Teitelbaum says. That's important,
since heartburn often flares up at night, interrupting your Zzzz’s. Smart picks
for a pre-bedtime snack: two slices of lean meat or cheese, a hardboiled egg,
or some cottage cheese mixed with fresh fruit.
Almonds: They're full of protein and also
provide a solid dose of magnesium, which promotes sleep, muscle relaxation, and
bowel function. Chow down on a handful before bed, or spread some almond butter
on toast.
Milk: Sipping on a warm glass isn’t
just an old fib. Donald Hensrud, chair of the division of preventive medicine
at the Mayo Clinic in Rochester, Minnesota adds, “It's full of tryptophan, so
it will have a sedative effect. Plus, it's a good source of calcium, which
helps regulate the production of melatonin.”
So if you can't fall asleep or if you're woken up in the middle of the
night, have some milk.
Cherries: They're one of the
only natural sources of melatonin, according to a study published in the Journal of
Experimental Botany in
2011. Have a handful an hour before bedtime; if they aren't in season, a good substitute
is cherry juice or the dried variety.
Tea: Not just any, but decaf. Herbal and mild flavors are soothing, Green tea in particular contains theanine, which helps promote
sleep.
Oatmeal: A single bowl provides
plenty of calcium, magnesium, phosphorus, silicon, and potassium—all
sleep-promoting nutrients. Go light on the sweeteners though, as too much sugar
could sabotage shut-eye.
Deal Breakers
While loading up on sleep-promoting foods is
important, so is steering clear of those that'll have the opposite effect:
High-fat meals: Initially, that greasy
burger and fries will make you feel tired by cutting off some of the oxygen
headed to your brain. However, research suggests people who have heavy, fatty
meals in the evening clock fewer hours of total quality sleep than those who
don't. Be particularly cautious if you suffer from acid reflux. These high fat
and high calorie meals can worsen indigestion and heartburn. If a heavy meal is
on the menu, make sure it's at least three hours before bedtime.
Caffeine: Go easy on caffeine,
especially if it’s in the late afternoon. It's often the culprit lurking behind
troublesome sleep. It’s my personal rule to avoid caffeine after 3:00 pm. Watch
out for less-obvious sources, like chocolate, gum, and certain medications.
Still, not everyone finds it problematic. "We metabolize caffeine
differently—there's a genetic basis," Hensrud says. "If I have
caffeine even in late afternoon, I'll be up all night, while my wife can have a
cup of coffee and go right to bed."
Spicy meals: Especially for those
facing acid reflux, spicy foods will lead to a long night of tossing and
turning. Avoid laying down after a spicy meal for at least two hours.
Resources
Newell, S. (2014, August). Make the most of each day- and night. U.S. Airways,126-128
Walker, R., Battistelli, A., Moscatello, S., Chen,
Z., Leegood, R., Famiani, F. (2011). Phosphoenolpyruvate carboxykinase in
cherry (Prunus avium L.) fruit during development. J. Exp. Bot. 137 (4):
215-220. doi: 10.1093/jxb/err189
