Warm milk has the ability to send us off to sleep. It is b/c dairy foods contain tryptophan, a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey.

Carbohydrate-rich foods go with dairy foods by increasing the level of tryptophan in the blood. So a few late night snacks might be a bowl of cereal and milk, yogurt and crackers, or bread and cheese. Avoid an all-carb snack that’s also high in sugar, b/c the sugar low that will follow may disturb your sleep.

A little food in your stomach may help you sleep. But don’t pig out. Keep the snack small. A heavy meal can make you uncomfortable and unable to get sleep.

Avoid high-fat foods   Research now shows that the more fat you consume during the day, the less likely you will be to have a restful night.

An evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep problems. Don’t forget about things like chocolate, cola, and some tea. For better sleep, cut all caffeine from your diet after noon each day.

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

Alcohol may help you fall asleep faster, but you may wake up more, have a less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.

Lying down with a full stomach can make you uncomfortable, b/c the digestive system slows down when you sleep. And spicy foods can lead to heartburn or GERD. Make sure to finish a heavy meal at least four hours before bedtime.

Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some carbs, like crackers.

Staying hydrated throughout the day is great for your body, but slow your fluid intake before bed. You’ll most likely have interrupted sleep if you’re constantly getting up to go to the bathroom.

Melissa.

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