What you eat affects how you sleep

If you could pick the right foods to help you get the best sleep possible, you would, wouldn't you? If you knew which foods would hinder your restful slumber, wouldn't you avoid them? Now's your chance to learn which foods to eat and which to steer clear of for a good night's sleep.

Reach for tryptophan-rich foods

We've all heard of warm milk's magical ability to send us off to dreamland. Do you know why it's true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats and honey.

Indulge your craving for carbs

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. A few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yoghurt and crackers, or bread and cheese.

Have a snack before bedtime

If you struggle with insomnia, a little food in your stomach may help you sleep, but don't use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and less able to get soothing ZZZs.

Put down the burger and chips!

As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.

Beware of hidden caffeine

It's no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances, but don't forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut down your caffeine consumption and avoid caffeine in the hours before going to bed.

Medications may contain caffeine

Some over-the-counter and prescription medications contain caffeine, too, such as pain killers, weight loss pills, and cough and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of non-prescription medications or the prescription medicine information leaflet to see if it interferes with sleep or can cause insomnia. Don't stop taking prescribed medication without consulting your doctor.

Skip the nightcap

Here's the catch-22 with alcohol: it may help you fall asleep faster, but you may wake up in the night more frequently, have less restful sleep, and are more likely have headaches, night sweats and nightmares. If you're consuming alcohol in the evening, balance each drink with a glass of water to dilute the alcohol's effects.

Beware of heavy, spicy foods

Lying down with a full tummy can make you uncomfortable, since the digestive system slows down when you sleep. Spicy cuisine can lead to heartburn. Make sure you finish a heavy meal at least four hours before bedtime.

Keep protein to a minimum at bedtime

Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest and contain the amino acid tyrosine, which promotes brain activity. Skip the high-protein snack before bedtime and opt for a small piece of cheese and some sleep-friendly carbs, like crackers.

Reduce fluids before bedtime

Yes, staying hydrated throughout the day is great for your body, but reduce your fluid intake before bed. You're sure to have interrupted sleep if you're constantly getting up to go to the toilet.

Don’t be fooled by a relaxing smoke

Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.

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