When it comes to staying healthy, sleep is just as important as diet and exercise.
But lack of sleep Further issues especially, Weight loss journeyLack of sleep is your feeling, metabolism,and Food you want.
“A lot of things influence the quality of your sleep, but what you eat is a big factor,” says Erin Palinski Wade, R.D., Ph.D., a registered dietitian.
You can eat a variety of foods to help you sleep, when What you eat is just as important, she says: “Variations in the timing of your meals can also help.”
Palinski Wade says chrononutrition, or how food and the timing of meals affect our sleep-wake cycles, is a hot topic in nutrition research.
It turns out that misalignment of meal times with circadian rhythms can cause the following symptoms: IndigestionMay disrupt sleep. Research suggests Eating dinner within three hours of going to bed can reduce the quality of your sleep.
The relationship between food and sleep is complicated. While there’s no magic snack that will make you sleepy like a sleeping pill, there are some tweaks you can make to your diet to help you get better rest.
According to Dr. Palinski-Wade and scientific research, here’s what you need to know:
The relationship between food, sleep and weight
There are definitely foods that keep you awake, and there’s good reason to know what they are.Lack of sleep makes it harder to lose weightThe findings of the study are as follows:
What foods should you avoid right before bed?
Before we move on to the sleep-promoting foods and drinks, let’s look at the ones that disrupt sleep.
Top 5 Foods to Help You Sleep Better
in spite of TikTok influencers might promiseHowever, there’s no evidence that any food or drink will instantly transport you to dreamland.
but Research suggests Certain foods may improve your chances of getting a good night’s sleep.
1. Tart cherry juice
“In the pilot study, “Consuming fresh tart cherry juice twice a day effectively shortens the time it takes to fall asleep and may be partially responsible for improving insomnia in people over the age of 50,” Palinski-Wade explains.
It is probably Tart cherries help produce melatonin. Melatonin is a hormone Your body produces it when it starts to get dark. It makes you feel sleepy and helps you fall asleep more easily.
Though research is still limited, if you have trouble falling asleep, adding tart cherry juice to your routine may help. You can also mix it with sparkling water for a little extra fizz to counter the sourness.
2. Kiwi fruit
Another fruit that may improve sleep is kiwi fruit. A good source of serotonin” Palinski Wade said.
Serotonin is a neurotransmitter Serotonin plays a role in regulating behavior, mood, and memory. Sleep-wake cycleYour body needs it. Produces melatonin, which induces sleep.
3. Tryptophan-Rich Foods
You’ve probably heard TryptophanThis is the hormone that has been (falsely) associated with Thanksgiving turkey and post-Thanksgiving nap.
Even if turkey isn’t a sleep aid, that doesn’t mean foods high in tryptophan won’t help you sleep. “Tryptophan-rich foods, such as whole grains, milk, and a high-protein diet, are the best sources of sleep aids,” says Dr. Tryptophan may help improve sleep “Outcomes matter,” Palinski Wade said.
Fun fact: MyFitnessPal has the largest food database with over 19 million foods. Start tracking your pre-bedtime snacks. In the app!
4. Fatty seafood
Fatty fish like salmon are great sleep-promoting foods. Fatty fish are rich in vitamin D, which helps to: Vitamin D deficiency can negatively impact your sleep.
In addition, fish Omega-3 fatty acidsPreliminary research suggests there is a link between low levels of omega-3 fatty acids and sleep disorders.
5. Milk and dairy products
Dairy products are also sources of melatonin (and/or tryptophan), so having a glass of warm milk or eating some cheese during the day can help you fall asleep. A study A study of hospital patients found that those who drank warm milk mixed with honey for three days experienced improved sleep quality.
Conclusion
If you’re looking for ways to get more rest, making some key changes to your diet may help: Avoid foods and drinks that make you sleepy, look for natural sleep-promoting foods, and avoid eating dinner too close to bedtime.
One way to learn more about what’s affecting your sleep is through MyFitnessPal’s sleep feature. The sleep feature within this app integrates your sleep data from Health Connect by Android and Apple Health.
All you have to do is check your sleep data each morning – the app will tell you how much time you slept and whether you had trouble falling asleep or had a light sleep.
Then, review the meals you logged for that day and see if the foods affected the quality of your sleep. Over time, you’ll be able to identify the foods that promote sleep and change your eating habits to improve your sleep.
If you’re ready to improve your sleep and reach your health goals, Connect your sleep tracker now.
