How does food impact sleep?
Q:
If you think about how energetic you feel after drinking a latte or how drowsy you feel after eating a large meal, you can appreciate how food and beverages can affect the way we feel. The body’s levels of relaxation hormones, serotonin and melatonin, can be raised through foods. Finding the right balance for your body can help you get a good night’s sleep.
A:
What foods might help?
Q:
Researchers believe fatty fish may benefit sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin. One study found that people who ate salmon three times per week had better overall sleep. Nuts contain essential minerals like magnesium and zinc that are essential to a range of bodily processes, including sleep.
A:
For optimal sleep, it can be helpful to reduce caffeine and alcohol, especially later in the day. For most people, I recommend cutting off caffeine by 2 p.m. at the latest. Similarly, alcohol tends to disrupt sleep cycles even if it initially makes you feel sleepy. Plus, both caffeine and alcohol, in addition to fatty or spicy foods, can aggravate acid reflux, making it uncomfortable to lie down in bed.
A:
Are there foods to avoid?
Q:
It may be helpful to avoid large meals before bed so the body isn’t trying to digest while also trying to relax and slow down. Similarly, it may be wise to drink less fluid before bed. For adults over the age of 40, 69% of men and 76% of women get up to go to the bathroom at least once per night. Since hydration is vital for health as well, you may want to compensate and front-load your water intake early in the day to taper off by dinnertime.
A:
How does the timing of meals impact sleep?
Q:
Tips On CaffEine and Alcohol
These substances directly affect sleep quality.
vs.
Alcohol has been found to decrease sleep quality by 39% when consumed in certain quantities (more than 2 servings for men and more than 1 serving for women). Alcohol is also a diuretic, making you more likely to wake up to go to the bathroom. To play it safe when having a drink, try timing it at least two hours before bedtime.
dietitian Q&A
A cup of iceberg lettuce has 7% of the DV* of vitamin A.
A cup of spinach has 56% of the DV of vitamin A.
Spinach has more protein, calcium, iron, fiber and minerals than iceberg lettuce. Lettuce is still nutritious; spinach is simply a better nutritional choice per serving.
*Daily Value
Whole grains have protein, fiber, B vitamins and many other nutrients that can help lower blood pressure, strengthen the immune system and aid in weight control.
A white dinner roll has 0 g of fiber.
A whole wheat dinner roll has 5 g of fiber.
Enjoy steak and other red meats in moderation, as they are high in saturated fat. Salmon has omega-3 fatty acids, which can reduce the amount of fat in your blood.
4 oz. of steak has 25 g of fat.
4 oz. of salmon has 12 g of fat.
To reap the full benefits, go for a whole piece of fruit instead of fruit juice. Whole fruit has more nutritional value, less sugar and fewer calories.
An 8 oz. glass of apple juice has 28 g of sugar.
A medium apple has 18 g of sugar.
For a boost of energy, brew a cup of coffee or some green or black tea rather than drinking a caffeinated soda. Coffee and tea are sugar-free and rich in antioxidants.
12 oz. of soda has about 150 calories.
A cup of black coffee has about 2 calories.
Elisa Sloss, RD, LD
Vice President,
HealthMarket
What, when and how much
you eat and drink can affect
the quality of your slumber.
Elisa Sloss, Hy-Vee dietitian and
vice president of HealthMarket, answers some common questions.
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Sources
Good question, and the answer is, maybe? Milk contains tryptophan, an amino acid that our body can convert into relaxation hormones. In addition to milk, tryptophan is found in turkey, chicken, egg whites, fish, nuts and seeds. A warm beverage, such as decaffeinated tea, can also be a way to relax prior to bedtime. However, if you find yourself getting up in the middle of the night to use the bathroom, it might be better to avoid liquids close to bedtime.
A:
Is warm milk a real thing or just folklore?
Q:
A consistent bedtime routine can help signal the brain that it is time to sleep. Give yourself time to wind down away from a screen to minimize blue light exposure—read a chapter of your favorite book or practice meditation. Research also shows that individuals who consume tart cherry juice concentrate have improved sleep quality and duration by increasing levels of melatonin. Hy-Vee also has an anti-stress drink mix called Natural Vitality Calm. It is a magnesium supplement. Some studies have shown magnesium may help make it easier to fall asleep, improve sleep quality and reduce symptoms of restless leg syndrome, which can interfere with sleep.
A:
Any tips to help someone sleep better?
Q:
A good night’s sleep is when you fall asleep easily and don’t fully wake up during the night. Also, you arise after 7 to 9 hours of sleep feeling refreshed. Not everyone needs the same amount of sleep, and sleep quality differs over the years, with the amount of time spent sleeping gradually decreasing until leveling off at around 80 years of age.
A:
What does healthy sleep look like?
Q:
SOURCES
National Library of Medicine
What is “normal” sleep?
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Motion
Limit caffeine intake. Caffeine has a half-life of between 5 and 8 hours, meaning half of the dose is still in your system that many hours later. It all adds up throughout the day if you’re having multiple drinks or foods such as chocolate that contain caffeine. Even if you can fall asleep, the quality of sleep is impacted, as your brain is more active with caffeine.
Caffeine
Alcohol
products that may help you sleep
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Find these items and more at Hy-Vee.
Cherry Bay Orchards
100% tart Montmorency cherry concentrate
Hy-Vee HealthMarket
melatonin tablets
Natural Vitality
Natural Calm
anti-stress drink
TopCare
Nighttime Sleep Aid caplets
What, when and how much
you eat and drink can affect
the quality of your slumber.
Elisa Sloss, Hy-Vee dietitian and
vice president of HealthMarket, answers some common questions.
Motion
Good question, and the answer is, maybe? Milk contains tryptophan, an amino acid that our body can convert into relaxation hormones. In addition to milk, tryptophan is found in turkey, chicken, egg whites, fish, nuts and seeds. A warm beverage, such as decaffeinated tea, can also be a way to relax prior to bedtime. However, if you find yourself getting up in the middle of the night to use the bathroom, it might be better to avoid liquids close to bedtime.
.
A:
Is warm milk a real thing or just folklore?
Q:
A consistent bedtime routine can help signal the brain that it is time to sleep. Give yourself time to wind down away from a screen to minimize blue light exposure—read a chapter of your favorite book or practice meditation. Research also shows that individuals who consume tart cherry juice concentrate have improved sleep quality and duration by increasing levels of melatonin. Hy-Vee also has an anti-stress drink mix called Natural Vitality Calm. It is a magnesium supplement. Some studies have shown magnesium may help make it easier to fall asleep, improve sleep quality and reduce symptoms of restless leg syndrome, which can interfere with sleep.
A:
Any tips to help someone sleep better?
Q:
A good night’s sleep is when you fall asleep easily and don’t fully wake up during the night. Also, you arise after 7 to 9 hours of sleep feeling refreshed. Not everyone needs the same amount of sleep, and sleep quality differs over the years, with the amount of time spent sleeping gradually decreasing until leveling off at around 80 years of age.
A:
What does healthy sleep look like?
Q:
Tips On CaffEine and Alcohol
These substances directly
Alcohol has been found to decrease sleep quality by 39% when consumed in certain quantities (more than 2 servings for men and more than 1 serving for women). Alcohol is also a diuretic, making you more likely to wake up to go to the bathroom. To play it safe when having a drink, try timing it at least two hours before bedtime.
affect sleep quality.