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JUNE 24, 2021 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Foods for a Good Night’s Sleep By Cindy Weinberger MS, RD, CDN
“I
’m tired” is probably the most common complaint people have. Sleep disturbances are a real issue. Some suffer from insomnia; some from waking up multiple times at night – some from sleep apnea, others from bad dreams or a partner’s snoring. Sleep problems are rarely blamed on the food one ate before going to sleep, yet experts agree that eating certain foods before bedtime might hinder a good night’s sleep. “Some foods are downright energizing, and others can aggravate conditions like heartburn, indigestion, and acid reflux,” explains Lisa Richards CNC, nutritionist and founder of The Candida Diet. Eating late at night can affect your body. If you’ve tried all of the sleeping remedies and still can’t seem to get a good night’s sleep, it may be because you are eating the wrong foods. By making a simple switch to certain food and drinks, you might be able to get the beauty sleep that you deserve. Below is a list of foods that should not be eaten close to bedtime. 1. Avoid spicy food before bedtime. Especially if you suffer from heartburn, eating spicy foods late at night can set off acid reflux even while you are sleeping. Spicy foods also contain capsaicin, which may alter your body temperature and interrupt your sleep. 2. Although it might seem like a glass of red wine or a beer will help you sleep better, alcohol should be avoided close to bedtime. Alcohol interferes with REM sleep and can make waking up the next morning difficult. 3. Fried or fatty foods should
not be eaten late at night, either. They might hurt your stomach overnight and can trigger reflux as well. Healthy fats such as nuts or avocado are fine, yet saturated fats
High levels of caffeine in chocolate make it a poor choice for late-night snacking. It is smart to pick a time during the day as your cut-off time from caffeine. I do not recommend
Going to sleep with a full stomach will leave you feeling bloated and uncomfortable.
should be avoided before bedtime. 4. Cheese is a poor choice of foods to eat before bedtime. Cheese contains an amino acid, tyramine, which makes us feel alert – not exactly the feeling that you want when trying to fall asleep. 5. An obvious item to stay away from before bedtime is anything caffeinated. Caffeine is found in coffee, teas, sodas, and chocolate.
having caffeine past 5 p.m. 6. Acidic foods are another nono before bedtime. The goal is to reduce stomach acid production at night, and eating acidic foods will inhibit this goal. Refraining from all foods close to bedtime will help achieve this goal. For this reason, meals in general should not be eaten close to bedtime. In general, you should not be eat-
ing big meals before you go to sleep. Going to sleep with a full stomach will leave you feeling bloated and uncomfortable. For this reason, try to eat your dinner in the early evening. If you are hungry later in the evening, have a snack that will not interfere with your sleeping patterns. For those who need a quick snack before bedtime, have something rich in magnesium. Magnesium is known for supporting sleep. Enjoy a banana, chickpeas, nuts (especially almonds), seeds, or dark chocolate. Cherries are another great pre-bedtime snack since cherries contain melatonin which helps you sleep well. A study published in the European Journal of Nutrition found that people who drank just one ounce of tart cherry juice a day reported that they slept longer and more soundly than those who didn’t. Honey also contains melatonin, and for this reason, many people drink tea with honey before bedtime for a soothing night’s sleep. After enjoying a bowl of cherries and almonds and sipping a chamomile tea with honey, curl up into bed with The Jewish Home and have sweet dreams!
Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com or 917-623-6237.
