Good Foods for a Great Night’s Sleep!

         Whether you’re a senior with a looming thesis deadline or a freshman applying to your first internship, chances are you’ve had more than one sleepless night due to stress. You know the feeling: you’re practically falling asleep in class all day, but the second you hit the lights and sink into your bed, your brain starts racing and you toss and turn for hours. If counting sheep just isn’t cutting it, there are some better ways to help promote a good night of sleep.

          Nutrition is a powerful tool in the regulation of your sleep cycle. Certain foods promote sleep regulation, and consuming them on a regular basis may help you avoid many sleepless nights. With proper nutrition, you may find yourself falling asleep faster or experiencing more restful sleep.

Try following some of these tips for a better night of sleep!

          As always, avoid alcohol, spicy food and caffeine in the hours before bedtime. Alcohol contributes to less restful sleep and more frequent awakenings. Spicy food interferes with digestion (which is made worse by lying down), thus making it more difficult to fall asleep. Caffeine, of course, isn’t going to help your chances of falling asleep faster. Studies show that consuming caffeine as much as 6 hours before bedtime may impact your ability to fall and stay asleep. (1) Additionally, avoid consuming large meals high in fat or protein in the hours directly before sleep, as these macronutrients take longer to digest and thus interrupt your ability to fall asleep.

           Tart Cherry Juice: You may have heard of the effects of tart cherry juice on muscle recovery in endurance athletes (it’s some powerful stuff- check out this study!). In addition to its anti-inflammatory effects, tart cherries are also a natural source of melatonin, a hormone that regulates sleep. One study found that adults who drank two servings of tart cherry juice per day increased their sleep time by 40 minutes and their sleep efficiency by six percent over those who drank other beverages. (2)

             If you’re wondering whether or not you can find this stuff at Val, unfortunately, you can’t. However if you or your friend has a car, drive to Whole Foods and look for a bottle of tart cherry concentrate in the refrigerated aisle. Try mixing in about a tablespoon of the concentrate into a glass of water a few hours before bed. It really works!

             Foods high in magnesium: Magnesium deficiencies contribute to less restful sleep. A 2010 study found a positive correlation between increased magnesium supplementation and sleep efficiency/ sleep time amongst those suffering from mild insomnia. (3) Foods that are high in magnesium include dark leafy greens (spinach, kale, collards), avocado, nuts, wild salmon and dark chocolate. Incorporate some of these foods into your daily lunch and/or dinner to boost your magnesium levels and experience better sleep.

             Herbal teas: Herbal teas such as ginger, peppermint and chamomile have calming properties that may help you relax before you go to sleep. Ginger and peppermint are also known for their ability to soothe digestive troubles, so they may be able to calm your stomach (and your brain) after a large midnight snack or dinner.

             Foods high in tryptophan: Tryptophan alone isn’t what causes sleepiness after a large Thanksgiving turkey meal. However, tryptophan does help promote better sleep by producing serotonin, a hormone that influences sleep patterns and the circadian rhythm. (4) Foods that contain significant amounts of tryptophan include yogurt, milk, oats, bananas, poultry, eggs, and peanuts. For a sleep-promoting evening snack, try a tablespoon of peanut butter on whole wheat bread, a small serving of Greek yogurt with berries, or ½ cup of oatmeal with ½ sliced banana and a little almond or peanut butter.