Which foods are good and which are bad for better sleep?

A good night’s sleep is often a struggle for more than half of adults.  And for occasional insomnia, there are good reasons to avoid using medications, whether over-the-counter or prescription, Washington Post reports. 

We’ve all heard about home remedies such as warm milk, chamomile tea with honey, or a shot of bourbon or brandy as a nightcap. 

Michael Grandner, a sleep researcher at the University of Pennsylvania, says the best way to start adjusting your diet is to eliminate foods that interfere with sleep. “The obvious one is caffeine,” he says, “but people forget about it.”  They’ll drink a soda at dinner or have a cup of coffee with dessert. Caffeine typically stays in the body for four to six hours, he says, “but some people are more sensitive and the effect might last twice that long.”

Alcohol is also bad for sleep.  While it may make it easier to doze off, it makes your sleep more shallow, Grandner says. “It suppresses REM sleep early in the night, which can lead to REM rebound later,” which can wake you up. Grandner also says to avoid nicotine, large meals and spicy foods at dinnertime.

Dairy is a good source of calcium, and nuts and grains contain magnesium. Miso soup, fish and yogurt contain B vitamins, such as B6. 

“These are all molecules important in sleep and sleep regulation,” Grandner says. 

Sleepy-time foods don’t have any worrisome side effects. And the ritual of drinking something before bed may be conducive to sleep. Anything that is soothing or relaxing can help.

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