Some people have no problem falling asleep and staying asleep when it’s time for bed. Others watch the time go by while waiting for sleep to come—and it doesn’t for a long time. Then there are people have no problem falling asleep but before long, they’re awake again in the middle of the night.
If this sounds like you and relaxing music, reading, a warm bath, or a sleeping mask haven’t helped, maybe it’s time to try something new.
Dangers of Sleep Loss
Do you think that you can get by with only four or five hours of sleep per night? Maybe you threw in the towel thinking there’s not much you can do. If you think it’s okay because caffeinated beverages keep you from nodding off at work, think again.
Not getting enough sleep night after night, week after week, month after month can really have a negative effect on your health. It’s more serious than bad moods and daytime sleepiness. In a study of 1,024 participants, it was found that short sleep duration was associated with higher ghrelin and lower leptin, which are hormones that regulate appetite. Those who slept less than eight hours (74.4% of participants) had a higher BMI (body mass index).
Not only can a lack of sleep increase your BMI, but it can also increase your risk of accidents while driving and on the job due to drowsiness and slow reaction times. Not getting enough shut eye is also associated with diabetes as well as stroke and heart disease, and depression.
These are just some of the many possible negative effects of getting less than seven hours’ sleep per night. Along with taking steps such as making sure your bedroom is dark, turning off screens an hour before bed, going to sleep at a consistent time every night, and exercising during the day, there are foods and beverages that can help you sleep better.
Grab a Banana
A banana can help you sleep better because it contains both magnesium and potassium. They help relax your muscles and can help with aches you may have. When stressed, magnesium can be depleted, so getting enough magnesium is important. Also, the tryptophan in bananas converts to the calming hormones melatonin and serotonin. Other foods that contain tryptophan include beans, eggs, fish, turkey, seeds, and nuts.
Brew a Cup of Chamomile Tea
The caffeine in coffee will keep you up, but drinking chamomile tea in the evening can help you get to sleep. It can help calm you and could become a part of a bedtime ritual.
Drink Tart Cherry Juice
Studies show that tart cherries and tart cherry juice, which contain melatonin, can aid sleep. In one study, adults drank two glasses of tart cherry juice per day and slept an average of 39 minutes longer. Another study had twenty participants drink a glass of tart cherry juice when they woke up and another at bedtime for seven days. They found that the participants also slept longer, spent more of their time in bed sleeping, and napped less.
You might be tempted to drink sweet cherry juice for the taste, but since it has less melatonin, you’d be better off sticking with tart. Eating dried cherries won’t help because they don’t contain any melatonin.
Other Sources of Melatonin
Looking for other sources of melatonin? You’ll find it in goji berries, almonds, walnuts, orange bell peppers, tomatoes, flaxseeds, and pineapples. A breakfast favourite, oatmeal, which also contains melatonin, can be enjoyed at night.
Consume Away from Bedtime
Before you go to bed, it’s wise to avoid drinking alcohol because while it might seem like it helps you sleep, it can disrupt your sleep. You likely remember waking up after drinking the night before feeling unrested.
Timing eating and drinking food and drinks that contain caffeine, like dark chocolate, pop, and coffee is important. It’s a good idea to stop caffeine at least eight hours before you go to bed. You might have to stop caffeine even earlier in the day if you’re sensitive to it.
Look at what you’re eating and drinking if you find you’re having problems sleeping. While what you eat and drink aren’t the only things that affect your sleep, looking at your diet is a good place to start.
Image courtesy of David Castillo Dominici at FreeDigitalPhotos.net