Have you ever spent the entire day exhausted, only to crawl into bed and be unable to fall asleep? As Hopkins students, we really do need all the sleep we can get. Stress, screen time, and outside noise all play into the difficulty we experience falling asleep and waking up rested in the morning, but there is another factor that often receives less attention. It turns out that the foods we put into our body can impact our ability to fall and stay asleep during those three or so hours we might be getting during those peak stressful weeks (i.e. finals). If you find yourself feeling less than rested and struggling to get the rest you so desperately need, try consuming some rich sources of the following nutrients to set yourself up for a successful night.
1)Â Calcium
It turns out that a warm glass of milk before bed is not such a bad idea. Studies have shown that deficiencies in calcium intake can lead to mid-sleep waking and an inability to return to sleep afterwards. Calcium levels are higher in the body to during the deepest periods of sleep, and researchers have shown that normalizing calcium levels can actually restore the normal course of sleep. Try consuming some milk or yogurt an hour or two before bed to see if a potential calcium deficiency is affecting the quality of your sleep!
2)Vitamin B6
While bananas are touted for being high in potassium, they are also rich in another important nutrient: vitamin B6. An article published in the Annals of the New York Academy of Sciences found that this nutrient is critical to the production of melatonin, which is our body’s primary sleep-inducing hormone! Other great sources of magnesium include potatoes, turkey, and sunflower seeds.
3)Â Magnesium
Magnesium is a mineral that acts as a natural muscle relaxant, allowing our body to better utilize the calcium we may or may not be consuming. Magnesium deficiency has been linked directly to chronic insomnia, while those restoring levels have displayed improvements in sleep quality. Especially in combination with calcium, adding magnesium to your diet could promote deeper, less interrupted sleep. Try consuming foods like fortified cereal, dark chocolate, yogurt, nuts, or dried fruit!
4)Tryptophan
Fortunately, dairy will not only supply you with a great dose of calcium, but many sources also include high levels of tryptophan. Tryptophan is an amino acid and a key precursor for sleep-inducing neurotransmitters such as serotonin and melatonin. You can supercharge the power of tryptophan by consuming rich sources with carbohydrates, which help make this key amino acid more available to the brain. Tryptophan can be found in foods like milk, nuts and seeds, bananas, honey, and eggs. Try combining these foods with high-carb sidekicks, such as cereal with milk, yogurt and crackers, or bread and cheese.
5)Â Iron
Two of the primary symptoms of iron deficiency are fatigue and sleep issues. In fact, some studies show a link between iron deficiency anemia and restless leg syndrome and sleep apnea. It is very important to both restorative sleep and overall health to keep iron levels at optimal levels. Try consuming some iron-fortified cereals and raisins as a bedtime snack, or consume poultry, beans, or seafood at dinnertime. Iron-fortified breads and pastas are another option to ensure you are getting enough of this key mineral.
Setting yourself up for a more restful, restorative night doesn’t have to be difficult or complicated. In addition to keeping your room dark and cold and turning off phones 30 minutes before bed time, a strategic bedtime snack might help address any issues you might be experiencing. You can further enhance these benefits by avoiding foods and drinks known to negatively impact sleep, such as alcohol (which can cause you to wake up during the night), high-fat meals before bedtime, spicy foods, and of course, caffeine. Happy sleeping!