Karen Pearson/FITNESS MagazineBy Melissa
Romero
Ah, sleep. It's something we relentlessly
crave, but we never seem to get enough of it. Aside from the daily stressors in
life, there's one big thing that can keep you from snoozing -- your diet. Here,
the best and worst foods to eat for sleep.
Best: Cereal and Milk
Your go-to breakfast staple can also moonlight as the
perfect pre-bedtime snack. Eating a combination of carbohydrates and protein
enables our bodies to produce the "happy hormone" serotonin, which in turn
produces melatonin, a neurotransmitter that has a calming effect, explains Danielle Omar, a
DC-based registered dietitian. Just stay away from sugary cereals to avoid
getting a sugar high right before bed. Other safe nighttime snack bets include
cheese and crackers, cottage cheese and fruit, or oatmeal with milk for a
similar soothing effect.
Worst: Protein
While protein is a vital part of our daily diets, too much
of it means less sleep at the end of the day. "High-protein diets have a
tendency to give you more energy and not calm you down," says Dr. Michael J. Breus,
author of The Sleep Doctor's Diet Plan. Instead,
remember to munch on a high-carb, low-protein snack that's no more than 200
calories before bed.
Best: Passionfruit
Though
not always available in the nearest supermarket, it's worth finding if you're in
need of some serious shuteye. Passionfruit contains somniferum, which has
sleep-inducing properties. Omar recommends eating the fruit as is, or try it as
a juice or tea.
Worst: Alcohol
Sure, your eyelids may start drooping after that second
glass of wine, but chances are you'll have a restless night of sleep once you
turn in. "After drinking alcohol, usually you get drowsy and fall asleep," says
Omar. "But you don't get into the REM stage of sleep." When that happens, you're
kept from achieving a deep, uninterrupted sleep -- as the bags under your eyes
will tell you the next day.
Best: Bananas
Often called "a pill in a peel" by experts, bananas contain
high levels of magnesium, a mineral that acts as a muscle relaxant, which can
help us start snoozing faster. Also extremely helpful is the whopping 422
milligrams of potassium one banana contains, since studies have shown potassium
can help regulate sleep patterns and nerves.
Worst: Fatty Foods
The
fattier your dinner is, the less sleep you'll get, warns Dr. Breus. Eating foods
high in fat (especially ones that are greasy or fried) will likely cause
uncomfortable heartburn or stomach issues when you lie down. Stick to low-fat
snacks and make sure to eat at least two hours before hitting the hay.
Best:
Cherry Juice
A 2011 study published in the European Journal of Nutrition found that tart cherry juice is a
great sleep aid. Adults who drank two glasses of cherry juice daily slept an
average of 39 minutes longer than usual. Turns out cherries boast some of the
highest levels of melatonin among natural foods, explains Dr. Breus. Try a small
nighttime smoothie to start dreaming with 1 cup concentrated tart cherry juice,
half a banana, 1/2 cup soymilk, and 5 crushed ice cubes.
Worst: Spicy Food
Not
only will that Thai takeout leave your mouth on fire, it may cause nightmares,
says Dr. Breus. "I've had patients who've said when they eat a spicy meal it
affects their dreams at night." Backing up these claims is a study published in
the International Journal
of Psychophysiology, which found that subjects who ingested Tabasco sauce
and mustard with their dinner had elevated body temperatures during their first
sleep cycle,
causing sleep disruption and more awake time at night.
Related: 5 Great Gadgets
to Improve Your Sleep
Best: Warm Milk Most of us were fed warm milk as babies and toddlers to
help us fall asleep, but the science behind why the drink makes us sleepy is
lacking, says Dr. Breus. "There's not enough tryptophan in a glass of warm milk
-- you'd have to drink a gallon and a half of it to feel any effect." It's
likely that warm milk works as a placebo for inducing sleep because it's
comforting. Hey, whatever works, right?
Worst: Caffeine
The
effects of caffeine may be obvious, but what's not so obvious is that the
stimulant stays active in our bodies for eight to ten hours. "The effects vary
from person to person, but by the afternoon you should cut off the caffeine,"
says Omar. And that doesn't just mean that third cup of coffee after lunch.
"That means chocolate too!" she says.