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Happy Tummy = Better Sleep!

Capital Gastro on foods that help with Sleep!

What to Eat and what to avoid for Better Sleep

Bedtime snacks may be a good thing, according to a study published in Nutrients, but navigating which ones will actually help your sleep is a trickier path than it may first appear to be. Whether it’s due to their high caffeine content or difficulties with digestion, some foods will not only interfere with your ability to drift off, but may even disrupt your sleep throughout the night.

Most people know that eating a big steak dinner, fried foods, or hot and spicy menu options too close to bedtime will interfere with their sleep. But here are some foods that may help your beauty rest.

Certain foods and beverages can actually help you sleep, according to the National Sleep Foundation. They include the following:

Nuts. For a quick, pre-bedtime snack, nuts are a good option because they contain melatonin, the hormone responsible for regulating sleep. Not only are they heart-healthy, but sleep-healthy as well.

Cottage cheese. Because it’s high in lean protein, cottage cheese contains tryptophan, an amino acid known to increase serotonin levels. And, it’s even better if you plop some raspberries on top because they’re rich in melatonin.

Fruits. In addition to raspberries, many fruits also contain melatonin, including tart cherries, bananas, pineapples, and oranges. The antioxidants in fruits such as berries, prunes, raisins, and plums may also energize you after a sleepless night. They can be helpful in counteracting the oxidative stress caused by some sleep disorders.

Whole grains. Surprisingly, popcorn, oatmeal, or whole-wheat crackers with some sort of nut butter are much better choices before bed than complex carbohydrates like white bread, pasta, or sugary, baked items, that only act to reduce your serotonin levels.


Source: Liz Meszaros, MDLinx|March 12, 2020
Melody Masterson

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