What Keeps You Up at Night? It Might be Your Food!!

What Keeps You Up at Night?

It Might be Your Food!

The feeling you have after a good night’s sleep really cannot be beat. What if what you eat and drink during the day can help you get that well-rested feeling? Well, studies show there may be some foods that can! Foods to Avoid Before Bedtime. Caffeine and foods that contain a lot of sugar seem like no brainers to avoid before bed, but there are other food categories, even some sneaky ones, on this list. • Aged cheese and meat. If you enjoy a late-night charcuterie board, your sleep may be impacted. These foods contain an amino acid called tyramine. Tyramine triggers norepinephrine in the body which is a chemical that simulates the brain. Brain stimulation is not something you want to increase as you lay down to catch some z’s. • Apples and carrots. While these foods are great for your health, enjoy them earlier in the day. Both foods are naturally high in sugar which can keep you up. They also provide fiber which delays digestion and keeps you full longer. Normally this is a great thing, but not around bedtime! Foods that require lots of digestion can keep you awake since your body is working hard to break them down. • Chicken and steak. These foods also have a longer digestion time but for another reason: Protein. Like high fiber foods, high protein foods require longer digestion so avoid eating them right before bed. • Hot peppers, hot sauces, and spices. Spicy foods increase overall body temperature, so if your body is working hard to lower your internal temperature, it will leave you restless. These foods can also cause heartburn and indigestion which make lying down pretty uncomfortable. • Tomatoes and acidic foods. These foods can also keep you awake with heartburn and indigestion. You want to give yourself at least three hours to digest these items and avoid reclining after eating them. • Unexpected caffeine. We all know to avoid coffee before bed, but other foods may keep you up because of their caffeine content.

Chocolates, cocoa, decaffeinated coffee, breakfast cereals and even ice cream can contain caffeine. If you are sensitive to it, these foods can keep you awake.

Foods That May Improve Sleep. On the flip side, there are some foods that will improve your sleep. Remember that any liquids or hydrating foods should be limited close to bedtime so you don’t find yourself waking up for a bathroom trip. • Cherries or cherry juice. This delicious fruit is a natural source of melatonin which is a hormone that helps regulate sleep. Melatonin is triggered by darkness, so keep your room dark and the electronics off. • Bananas. This fruit provides the minerals magnesium and potassium which help muscles relax. This is a great for your body when winding down for the night. They also contain tryptophan, an amino acid that is involved with the process of creating serotonin, a neurotransmitter or messenger involved with the sleep and wake cycle. and stimulating calming hormones. • Kiwi. This fuzzy fruit not only contains antioxidants but also serotonin. • Lima beans and soybeans. These sources of plant protein provide isoflavones which are chemical compounds that impact sleep duration and sleep quality. • Whole wheat toast or oatmeal. Similar to bananas, these foods provide relaxing magnesium. They also help to trigger serotonin and decrease the stress hormone cortisol. Whatever your nighttime meal routine, you may find that these foods, ingested even within a few hours of bedtime, are impacting your sleep. Take note of what you are eating and when to see if your sleep can be improved by limiting or adding some of these foods to your evenings.

2

By Emily Wunder Barrett, MSCN, RD, LDN, Regional Wellness Director, Eurest