Best and Worst Foods for a Good Night Rest

Getting a good night of rest is important. If you are having difficulties sleeping, the root of your problem might boil down to your diet. Find out which food promotes or disrupts sleep.

BEST FOOD

1. Tryptophan-Rich Foods

A glass of warm milk has always been the solution to sleep problems such as insomnia. Age-old wisdom claims that warm milk has a special calming effect that makes it easier for us to fall asleep. While studies have shown that drinking warm milk before bed does have a positive effect on our ability to sleep, it is actually a chemical called tryptophan that holds the magic. Tryptophan is a sleep-inducing amino acid that can be found in dairy products, as well as other foods like nuts and seeds, bananas, eggs, and honey.

2. Carbohydrate-Rich Foods

When it comes to losing weight, nutritionists often advise against the consumption of carbohydrates right before bedtime. If you are desperate for that good night’s sleep, however, having foods that are rich in carbohydrates could do you some good. When you complement dairy with carbohydrate, the level of sleep-inducing tryptophan increases in your blood. Some ideal late night snacks that will have you hit the sack might include cereal topped with milk, cheese on toast, or yoghurt and crackers.

3. Any Little Snack

Trying to fall asleep on an empty stomach may prove to be a challenge for some. If you find yourself struggling with insomnia, having a little something to eat might help. Do not go on a nighttime binge, though, or you will find yourself back at square one. Keep the snacking small, so that you don’t end up feeling too stuffed and uncomfortable to fall asleep.

WORST FOODS

1. Caffeine

No prizes for guessing why caffeine has made it on this list. Caffeine-laden beverages, particularly coffee, tea and energy drinks, have a reputation for keeping you awake and providing that extra boost of energy. If you are gulping down all that caffeine during the day, chances are you are not going to get that good night’s sleep. Chocolate, cola, and certain types of pills and medication such as weight loss pills, diuretics and pain relievers may even contain more caffeine that your regular cup of coffee. Our advice: abstain from caffeine four to six hours before bedtime.

2. Booze

While alcohol knocks you out and helps you fall asleep quicker, you are more likely to find yourself waking up frequently throughout the night with headaches, night sweats and even nightmares. Unless you are really trying to get yourself wasted, do not have alcohol on an empty stomach and make it an effort to balance each drink with a glass of water.

3. Spicy Foods

A heavy meal of spicy food such as curry may be a bad decision to make at dinner. Your stomach does not quite like the idea of fiery spiciness. Know your limits. If you want to avoid a night of stomach discomfort and heartburn, avoid taking spicy meals before bed.

4. Protein-Rich Foods

As great as protein is for you, having too much of it before bed will be something you will regret. Protein takes more time and effort to digest, hence the duration it remains in your stomach. Skip high-protein snacks at night and opt for more sleep-friendly options like crackers or a glass of warm milk.

5. Liquids

Staying hydrated throughout the day is absolutely important for your body. Note the key word: day. Consume sufficient water in the daytime and begin cutting back on the liquids about 3 hours before you go to bed. Once you are in deep slumber, the last thing you would want is constant visits to the bathroom.