The various connections between what you
eat and how you sleep are gaining attention. Research is showing that what you eat or don't eat can, in fact,
affect your sleep. Sleep is part of the business of staying healthy, and eating the right things has a direct
bearing to the quality of sleep that you get. If you want to sleep soundly, take out the caffeine, juices and
replace them with evening fruits and salads. Sleep is vitally important for your health, so eat mindfully for
What we consume has a direct effect to the
quality and quantity of sleep that we enjoy at night. Eating too much sugar-filled foods, fatty foods and the
likes, will inevitably make you lose sleep. Sleep is important for your health, and lack of it could prove to be
detrimental to many aspects of your life. By eating clean foods, your sleep quality will improve and you can be
sure of better health as a result.
Here are some ideas as to how food affects
your sleep, and what foods should be eaten or avoided to get a good night's sleep.
Sleep and Weight
Multiple studies have shown that getting
adequate, quality sleep may contribute to weight loss, and that not getting enough sleep may contribute to weight
Interestingly, eating less did not help
offset the weight gain associated with lack of sleep, according to a large-scale, long-term study on sleep and
weight gain. This may be because lack of sleep may affect your metabolism, and when you don't get enough sleep, you
produce the stress hormone cortisol, which is said to make you feel hungry.
Eating chocolate, sugar, refined grains,
or drinking caffeine during the day and into the evening can have a stimulative effect that goes well into the
night. For some people, artificial colours, flavours, and preservatives can disturb sleep. In addition, experts
recommend that you also avoid the following foods, particularly in the evenings and/or right before
Ø Alcohol - Ironically, alcohol can disrupt your sleep
patterns and make for poor sleep quality. Its diuretic effect (particularly beer) can also disrupt
Ø Excessively salty foods - As the kidneys work to rid your
body of the excess salt, you will probably find yourself getting up to go to the bathroom during the
Ø Tea, coffee, or cola - The caffeine these drinks contain
is not only a stimulant to your nervous system; it's been said to stimulate the kidneys,
Ø Spicy and/or greasy, fried foods - These may cause
What Should You
Ø Magnesium-containing foods, such as almonds, seeds, black
beans, salmon, dark leafy greens and most whole grains are helpful (although if beans give you uncomfortable
gas, they should probably be avoided). Magnesium is crucial to muscle and nerve function, particularly muscle
Ø Whole grains and other complex carbohydrates may also
promote sleep, as they are said to stimulate serotonin in the brain.
Ø Plain, low-fat yogurt with raw honey makes a good bedtime
snack. Raw honey is actually purported to promote sleep and even weight loss, while yogurt contains calcium,
which is also important to muscle relaxation. Calcium also helps with melatonin production in the
Ø Low-fat cheese can also help promote sleep. Whole grain
pasta with a little Parmesan, for example, may be a good night-time meal.