A to Zzzzs

Ingredients for Slumber: How Food and Beverages May Affect Your Sleep

Have you ever wondered why some foods make you feel sleepy while others give you a lift? Do you sometimes find yourself dozing off after a big meal or reaching for a sugary snack when you’re tired? In addition to giving us nourishment, the things we eat and drink can pick us up or slow us down. Knowing how food and beverages affect the body can help keep you alert during the day and avoid the agony of sleeplessness at night.

Snooze Foods and Pick-Me-Ups
Certain foods contain an amino acid called tryptophan that causes sleepiness. Carbohydrates make tryptophan more available to the brain, which is why carbohydrate-heavy meals can make you drowsy. Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein, such as cereal with milk, peanut butter on toast, or cheese and crackers.

Nature’s Sleeping Pill
Melatonin is a naturally occurring hormone that regulates sleepiness. It is made in the brain by converting tryptophan first to serotonin and then to melatonin, which is secreted at night by the pineal gland in the brain to induce and maintain sleep. Scientific evidence shows little or no benefit of melatonin in improving sleep. Still, melatonin supplements are widely used as sleep aids.

The Post-Lunch Dip
Some people experience a temporary lull in alertness in the afternoon. This is known as the post-lunch dip. A large meal can make a person feel sleepy, especially if it’s rich in carbohydrates, but the post-lunch dip is a function of our biological clocks. We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the post-lunch dip.

Caffeine
Four out of five adults in America consume at least one serving of coffee, tea, soda or other caffeinated beverage each day, according to NSF’s 2005 Sleep in America poll. Caffeine is a stimulant that works by blocking the action of hormones in the brain that makes us feel sleepy. A strong dose of caffeine can stimulate the mind for a short time, and then cause an alertness crash as the effect wears off. The best way to benefit from the stimulating effect of caffeine is to consume small amounts frequently throughout the day. Be careful not to consume caffeine too close to bedtime as its effect may persist for several hours.

Energy Drinks: Help or Hype?
Based solely on the advertising campaigns, you would think that energy drinks have the power to turn mortal men into superheroes. In reality, most energy drinks are made with caffeine, essential amino acids, and loads of sugar. Rather than give you wings, these ingredients may increase sleepiness after an initial short-lived alerting affect. There is no magic drink on the market that will allow you to safely skimp on sleep. The only effective way to combat fatigue is to get adequate sleep on a regular basis.

Alcohol: Sedative or Sleep Thief?
Many people use beer, wine, or other alcoholic beverages at bedtime to help them fall asleep. This is unfortunate considering that alcohol is a poor sleep aid. Alcohol may help you to relax and fall asleep in the short term, but it can disrupt sleep over the course of the night. It also keeps you from entering the deeper stages of sleep, which may cause you to wake up still feeling tired despite having spent an adequate amount of time in bed.

The Word on GERD
Gastrointestinal reflux (GERD) is a common ailment that can cause sleep disruptions. According to NSF’s 2001 Sleep in America poll, people who experience nighttime GERD are more likely to have sleep problems such as insomnia, sleep apnea, daytime sleepiness, and restless legs syndrome than those who do not have nighttime GERD. Fortunately, there are a number of things you can do to minimize GERD and the sleep problems associated with it:

* Avoid fats, onions, chocolate and spicy foods
* Eat your largest meal at lunch instead of dinner
* Finish eating 2-3 hours before lying down
* Sleep with your held and shoulders elevated
Sleep on your left side
* Avoid alcohol
* Don’t smoke

Sleep and Hunger: What’s the Connection?
Several recent studies suggest that too little sleep may disrupt the balance of hormones that regulate hunger and appetite and increase the risk of weight gain. Researchers found that sleep deprivation in healthy adults caused an increase in a hormone responsible for feelings of hunger and a decrease in a hormone that suppresses hunger. These findings have lead to new investigations about the role of sleep in the epidemic of obesity and have reaffirmed the notion that sleep is as important to good health as diet and exercise.

What It All Means
The difference between a restless and a restful night has a lot to do with the quality and quality of your diet. When considering the best menu for sleep, keep in mind that the goal of eating is to provide the body with energy and that the time of day when energy is needed most is the morning. So remember to eat a nutritious breakfast and have no more than a light snack before bed in order to sleep well and feel your best each day.