For Vogue, by Jenna Rennert.
It's a nightly habit for some of us. You're lying in bed, totally exhausted, and for some reason can't catch a wink. Or perhaps you fall asleep, then wake up a couple of hours later to an endless cycle of tossing and turning that culminates in a 4:00 a.m. Instagram-stalking session. Could you have prevented the restlessness with a simple fix? Yes, and here's a hint: It has to do with what you ate for dinner.
Though most people aren't aware of it, what you eat is actually related to how well you sleep. "Unfortunately, there isn't a magic food that puts you into a dream state," says New York City nutritionist Jessica Katz, R.D., "but there are foods that won't interfere with sleep patterns."
First things first: Katz advises patients to eat at least two hours before bed in order to avoid acid reflux--which happens more easily when you're digesting in the lying-down position. Beyond that, "look for foods high in tryptophan," she says, referring to the amino acid that helps stimulate the production of serotonin and sleep-promoting melatonin. The amino acid is found in chia seeds, walnuts, and most animal proteins--ever wonder why that annual Thanksgiving meal makes you drowsy? For best results, according to Katz, combine it with a whole-grain carbohydrate. "Sushi with brown rice is a great choice," she says. Bonus points if you add magnesium-rich avocado, which can promote muscle relaxation.
If you're out late and come home with less than 2 hours before bedtime, Katz suggests consuming a small yet filling meal: "Breakfast for dinner is a perfect option"--like the easily digestible a.m. favorite, oatmeal, topped with bananas (packed with magnesium) and chia seeds for the extra boost of tryptophan. "If you've already eaten dinner and need a satisfying, light snack, grab a rice cake with almond butter or an orange, since they're high in vitamin C, a known stress reducer."
And though it's an age-old remedy, a warm glass of milk before bed might not be the best idea. Although milk is high in tryptophan, Katz warns light sleepers to skip it, since dairy may cause you to wake up with an upset stomach. "Stay away from foods high in caffeine, of course," she says, "and sugar"--the latter causes blood sugar levels to spike while you're trying to grab those essential z's.
Can a midnight snack, despite the rules about eating before bed, actually help you sleep better? "If you're hungry, yes," says Katz, who recommends munching on something filling, like a hard-boiled egg or a handful of melatonin-packed cherries. But skip foods that trigger a binge; this is the time to eat a finite portion of something satisfying, not indulgent. Stick to what's sensible, and you'll be snoozing in no time.
Tips For Getting A Good Night's Sleep
(01 of10)
Open Image Modal(02 of10)
Open Image ModalWhy can't I go to bed at a reasonable hour?
For people who aren't able to sleep at a reasonable hour (and don't have shift work), it's often because they don't make sleep a priority, McGinn says.
"Sleep is never categorized the same way as healthy eating or exercising. It is often low on the list of things to do for your body," she says. Distractions are also the biggest factors, she adds, including being on your phone late at night or watching TV. (credit:Robert Nicholas via Getty Images)
(03 of10)
Open Image ModalWhy am I always waking up super tired?
McGinn stresses a well-rested person should wake up without an alarm clock. If you find yourself super tired, constantly hitting the snooze button or setting up three different alarm clocks, it means you're not getting enough sleep.
"If you follow a consistent sleep [schedule], your body should naturally wake up on its own." (credit:Hero Images via Getty Images)
(04 of10)
Open Image ModalBut I have all these things to do before bed...
Stop making excuses. If you're tired throughout the day, you need to make sleep an important part of your day, McGinn says.
"There are so many excuses: I'm too busy, I have chores, I am binge watching [something] on Netflix, my kids won't let me sleep, I have to answer e-mail..." she says. As soon as you start sticking to a consistent sleep schedule, you'll be able to manage other tasks at another time. (credit:Ryan McVay via Getty Images)
(05 of10)
Open Image ModalBut I don't think I need seven to eight hours of sleep, I function just fine...
McGinn says even if you don't think you need that many hours of sleep every night, sleep deprivation will catch up with you in the long run.
"It doesn't happen right away, but we start seeing serious health risks like stroke, heart disease, diabetes and obesity [later on]." To put things in perspective, she adds, we all know when we gain weight, but a lot of us can't seem to pinpoint exactly how sleep affects the body. (credit:Lucidio Studio Inc via Getty Images)
(06 of10)
Open Image ModalBut I work hectic hours...
For anyone who works night shifts or odd hours, you have to be even more strict about getting the seven to eight hours of rest every night (or day).
"You need to set boundaries and rules and try to sleep throughout the day," she says. "Take short naps, talk to people who work in a similar situation and don't eat huge meals before bed — whenever bed is." (credit:czardases via Getty Images)
(07 of10)
Open Image ModalOther bad habits you should avoid:
If you're falling asleep while driving, staying up late on your device or routinely eating at late hours of the night, your body may feel sluggish throughout the day.
You may also be suffering from a sleeping disorder like insomnia or sleep apnea. In this case, talk to your family doctor about getting help. (credit:Thomas Barwick via Getty Images)
(08 of10)
Open Image ModalShould I be taking naps?
"Naps depend on the individual. If you sleep throughout the night, a nap isn't cutting into your sleep, but if you have trouble falling asleep, a nap may be a good idea," McGinn says. And if you do nap, aim for 15 to 20 minutes — taking 30 to 60 minute naps may not be helpful for people looking to stick to a sleep schedule. (credit:JGI/Jamie Grill via Getty Images)
(09 of10)
Open Image Modal(10 of10)
Open Image ModalOK, the technology is out of the room. Now what?
Come up with a routine. For some people it's washing their face or working out or reading a book — whatever it is, make sure you are doing the same thing every single night before you go to bed. Your body will adjust, she adds. (credit:Tetra Images via Getty Images)
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