Did you know that in ancient Greece, people believed lettuce could induce sleep? Or perhaps you’re more familiar with the night ritual of a warm glass of milk before bedtime? People have long suspected the food-sleep connection for centuries and we’re now at the point where science has caught up to support it with facts. It turns out that what you eat does indeed have a significant impact on your sleep quality. Which won’t be a surprise if you’ve ever found yourself wide awake at 2am regretting every cheesy bite of your late night pizza!
Depending on what you eat, food can either help or hinder you from getting those essential ZZZs. It all boils down to how our body processes food and its impact on our sleep cycles. When it comes to supporting a good night’s sleep, there are two key hormones that play a pivotal role: melatonin and serotonin. Melatonin regulates our sleep-wake cycle, while serotonin - the "feel-good" hormone - influences sleep, mood, and appetite. In addition, there are other foods with relaxing effects that can also help you to nod off. And of course, there are some obvious and not so obvious foods to avoid when night time rolls around.
Foods That Help You Sleep
- Complex Carbohydrates: Whole grains like oatmeal and brown rice can boost serotonin levels, making you feel more relaxed and sleepy.
- Lean Proteins: Foods like turkey, chicken, and fish are rich in tryptophan, aiding in serotonin production.
- Dairy Products: Turns out that old adage about warm milk before bed isn't just a myth. Dairy products contain calcium, which helps the brain use tryptophan to manufacture sleep-inducing melatonin.
- Herbal Teas: Chamomile and valerian root teas are known for their calming effects on the body and mind to help you wind down before bed.
Foods to Avoid Before Bed
- Caffeine and Alcohol: While a nightcap might make you feel drowsy, alcohol disrupts sleep patterns preventing you from getting a proper sleep. And caffeine? Well it’s a no-brainer. The last thing you want is a stimulant keeping you awake when you want to wind down.
- Sugary Treats: Sugar spikes can cause energy bursts that lead to restless nights. Remember that piece (or 3!) of chocolate you had at 10pm? That could be why you’re counting sheep at midnight.
- Heavy, Fatty Foods: These can overload your digestive system and make it difficult to fall asleep.
- Spicy Foods: Laying down after eating spicy foods can lead to heartburn and indigestion which are surefire ways to keep you up at night.
Timing is Everything
When you eat is just as important as what you eat. Eating large meals close to bedtime can make it difficult to fall asleep - regardless of what’s on your plate. Try to finish your dinner at least three hours before hitting the sack and if you get the midnight munchies go for a light snack like a banana or a small bowl of cereal. It also really helps to have a routine like a set dinner time or snack time so that your body knows when it’s time to wind down. Even celebrities have their sleep routines; for instance, Jennifer Aniston swears by stopping any snacks at least 3 hours before bedtime to help her sleep better. She’s also a big fan of some lavender oil room mist (we’ve tried this too and it’s a game-changer, especially a little sprayed on your pillow).
Natural Sleep Solutions
If you still find it difficult to sleep once your diet is in check, adding a sleep supplement can really help. Fast Asleep, our natural sleep supplement, combines powerful ingredients like magnesium, L-theanine, reishi mushroom, and astragalus root to support your sleep cycle and promote relaxation. These ingredients all work together to provide a safe and natural alternative to over-the-counter sleep aids, helping you achieve a restful night's sleep without the grogginess or dependence associated with pharmaceuticals.
Eat Well, Sleep Well
From incorporating sleep-friendly foods into your diet to avoiding the sleep disruptors, these small changes can make a big difference. So if you find yourself staring at the ceiling each night, consider having a look at your diet and adding Fast Asleep to your nightly routine. Remember, a good night’s sleep is just a meal (and a supplement) away!
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