Food Talk: Can certain foods help sleep?

QUESTION: I am having so much trouble sleeping. Are there any foods I can eat that will help me sleep?

ANSWER: You and about 100 million Americans have problems going to sleep or staying asleep. The cost is estimated at $100 billion annually in lost productivity, medical expenses, sick leave and property damage.

Eating certain foods at a particular time of day can affect your sleep. The best snack is a light snack eaten about one hour before bedtime that contains carbohydrate, protein and calcium. The carbohydrate helps the brain to calm down if one does not eat too much. Protein contains the amino acid tryptophan that helps promote sleep. Calcium helps the brain use and process tryptophan. The key is the amount and source. Too much of carbohydrate or protein works the opposite and actually stimulates the brain. Remember, we suggested a light snack.

If you were looking for the perfect snack that provides carbohydrate, protein and calcium the best source of these three nutrients is dairy products. There is scientific research supporting the fact that a glass of warm milk will help you sleep. Milk is an excellent source of calcium, protein and carbohydrate. Warm temperatures are much more relaxing than cool temperatures. Add a teaspoon of honey for flavor. Other suggestions are a turkey sandwich (small in size) or peanut butter and crackers.

Some foods interfere with sleep. Caffeine artificially wakes us up. It is found in coffee, soft drinks and chocolate. There is also a stimulant called theophylline found in black tea. The body reacts to theophylline like it does caffeine.

Do not use alcohol to help you fall asleep. Although alcohol may initially induce sleep, once it wears off, the sleep tends to be fragmented. Nicotine is also a stimulant and if used prior to bedtime will keep you awake.

Too much food, especially fatty, rich food can interfere with your sleep. These meals require a lot of work by the body to digest and may keep you awake. Heartburn also tends to worsen as you are lying down.

Regular exercise usually makes it easier to fall asleep and promotes better sleep. As little as 20 to 30 minutes of activity helps. You can even break it up into 5 or 10 minutes sessions. It is best if done in the early morning or early afternoon. Exercise raises the body temperature. A cooler body temperature is associated with a better sleep. If you must exercise in the evening make it a relaxing exercise such as yoga or stretching exercises.

There are many other things that affect sleep such as noise, light, bedding, change of routine and medications. Quality sleep is important to your health. Make a commitment to yourself – don’t “rest” until you find the solution to your sleep problems.

For more information on any nutrition issues, please call Registered Dietitian Ellen Loftis at (479) 549-2425.