Having trouble sleeping? You aren’t alone. Nearly one in three Americans suffer from some form of insomnia! What you eat (and drink) may help ease your struggle with the sandman.
First, eliminate the usual suspects… that means cut out the caffeine. Even decaf coffee and chocolate can contain small amounts of caffeine. It won’t be easy, but try cutting out caffeine entirely for two weeks. If you sleep better without caffeine, it may be time to say goodbye to coffee and sodas! Some people are more sensitive than others; experiment to see how much or how little affects you. You might be surprised at how long the jolt from that first cup of coffee can last.
Other things to try:
- Avoid indigestion. Any stomach trouble can leave you restless and awake. Skip the spicy foods, don’t gobble your food, and try to steer clear of foods that give you gas. If your stomach isn’t feeling quite right before bed, try an over-the-counter remedy to ease gas, bloating, and indigestion.
- Eat a smaller evening meal. If your stomach is too full, you may find yourself too uncomfortable to sleep, or you may wake up frequently. Switch your biggest meal to lunchtime, to give yourself plenty of time to digest.
- Don’t go back for a nightcap. Alcohol in the late evening can disrupt your REM sleep, resulting in frequent wake-ups or less restful snoozing. Wine with dinner won’t hurt, but a beer before bed can cause trouble.
- Waking up hungry? Try a small snack about an hour before bed. Don’t eat anything too heavy — stick to a little bit of protein and carbohydrate like peanut butter on crackers to satisfy your empty belly.
Your sleep problems may be more serious, if they don’t respond to these food-related causes. Talk to your doctor if you are having trouble sleeping; other health issues like GERD (gastroesophageal reflux disease) can interfere with a restful night’s sleep.