Can't Sleep? Here's What to Eat at Night
Struggling to fall asleep? It might have to do with your diet. A family medicine expert shares what to eat and what to avoid for better sleep.
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Sleep is crucial for our health, and various factors can disrupt it. One significant factor is our diet, which can influence sleep quality positively or negatively. Dr. Dalit Derman Medina, a family medicine specialist, published an article this morning (Sunday) on Walla, discussing dietary habits that might negatively impact our sleep:
Processed and Industrial Food
Research indicates a link between the consumption of processed and industrial food and a decline in sleep quality. Such foods promote chronic inflammation in the body, increasing inflammatory substances associated with poor sleep quality. They also alter gut bacteria (microbiome), which have a crucial influence on sleep.
Late-Night Eating
Studies suggest that eating late at night can damage our sleep quality. We all have a biological clock that operates on a 24-hour cycle, and the timing of our meals impacts it. Eating at consistent times and avoiding late evening meals will lead to better sleep.
Low-Carb Diet
If you're on a low-carb diet and experiencing sleep disturbances, consider adding carbohydrates to your dinner. Research shows that consuming a carb-rich meal a few hours before bed can shorten the time it takes to fall asleep and improve sleep quality..
Caffeine
Caffeine is a stimulant and may harm our sleep. The half-life of caffeine in the human body is between two to 12 hours, and studies recommend not consuming coffee at least six hours before sleep.
How to Improve Your Sleep Quality
- Eat real food without industrial ingredients such as: fast food, processed foods, industrial oils, and simple sugars.
- Consume prebiotic foods. Good sources of prebiotics include: artichokes, Jerusalem artichokes, asparagus, blueberries, bananas, garlic, onions, and leeks..
- Eat probiotic foods. Probiotic foods contain bacteria that promote health. Probiotic foods include: sauerkraut and yogurt.
- Eat foods rich in omega-3 fatty acids, found in fish.
- Eat foods rich in tryptophan, which improves sleep by increasing levels of the sleep hormone melatonin. Foods rich in tryptophan include: meat, poultry, offal, and eggs..
- Eat foods rich in magnesium, such as: leafy greens (like spinach and Swiss chard), almonds, and pumpkin seeds.
