5 Ways to Eat Yourself to Better Sleep
Night shift workers are no strangers to the effect that working unconventional hours can have on their sleep. Many people who work nights struggle with sleep deprivation or sleep disorders.
While it’s no secret that these sleep habits can be caused by working long hours and sunlight disrupting their circadian rhythms, many people are surprised to find out that their diet can play just as big of a role on their ability to sleep. So while many night shift workers invest in blackout blinds, avoid screens, and try to practice good sleep hygiene to improve their quality of sleep, they overlook simple dietary changes that can make a significant difference when it comes to getting a good day’s rest.
Here are five eating and drinking habits that will help you get a better day’s sleep:
1. Pass on the alcohol
Yes, alcohol might make you fall asleep faster, but drinking it before bed will not bode well for your quality of sleep.
This is because when alcohol is absorbed into your bloodstream, it takes a long time for the enzymes in your liver to metabolize it. This will disrupt the natural progression of the REM cycle as you sleep, causing you to wake up more frequently when you’re trying to sleep and preventing you from receiving quality, deep sleep.
Drinking alcohol before bed can also increase your likelihood of experiencing insomnia or sleep apnea.
Although drinking a beer before bed may seem like a good way to make you drowsy and help you drift off to sleep, it will not pay off in the long run.
2. Don’t eat within 3 hours of bedtime
Avoid eating right before you go to bed. Although working nights can be exhausting, and you might feel famished after a long shift, eating too soon before it is time for bed will make it difficult for you to fall and stay asleep.
When you eat food, your body releases insulin. This process will influence your circadian rhythm, signaling to your brain that it is time for you to wake up. In the same way that you know to avoid bright lights or screens before bed because the light will disrupt your circadian rhythm, you should also stay away from eating meals for at least three hours before it is time for you to go to bed for the day.
3. Avoid spicy foods
While spicy foods are certainly delicious, they aren’t doing you any favors when it comes to your sleep health. If you eat a lot of spicy foods, especially before bedtime, you might find yourself staying awake fighting heartburn and reflux.
While you should try your best to avoid eating any food within 3 hours of when you want to go to sleep, you should be particularly careful to stay away from spicy foods if you’re looking for a quick snack or bite to eat at the end of your shift or after work.
That spicy chicken sandwich or jalapeno burger might taste great in the moment, but you are going to regret it when you are having trouble staying asleep at night.
4. Eat more foods that promote quality sleep
Some foods will make it easier for you to fall asleep and get high quality rest. Try incorporating a few of these foods into your diet in order to get better sleep each day:
- Kiwi. The National Library of Medicine found that eating kiwis can help people fall asleep faster and stay asleep longer.
- Salmon. Salmon and other fish with high levels of omega-3 fatty acids help improve hormone regulation and allow people to have better quality of sleep.
- Nuts. Many nuts are high in magnesium and zinc, which are minerals that can help combat insomnia and improve sleep.
When you meal prep this week, try making a salmon dish or two. Consider packing nuts like almonds or cashews to munch on while you work your night shift. Grab a kiwi for breakfast or a mid-shift snack. Even a simple change like this will have a major impact on your sleep health.
5. Stay away from foods that will harm your sleep health
Just like there are foods that are beneficial for your sleep health, there are other foods that will make it hard for you to go to sleep.
Here are some foods you should avoid if you want to improve your sleep:
- Caffeine. It takes several hours for caffeine to leave your body. While drinking caffeinated beverages might help you make it through a tiring shift, it will also keep you awake and alert when you’re trying to go to sleep.
- Sugary foods. Donuts, cookies, candy bars, soda and other sugary foods and drinks can disrupt your sleep. Studies have shown that people with high sugar diets tend to have greater restlessness when they try to sleep at night. Avoid sugary foods, especially foods with chocolate which is both sweet and high in caffeine if you want to improve your sleep.
- Cured or processed meats. Bacon, hot dogs, pepperoni, and other cured or processed meats are high in tyramine, an amino acid that helps people feel alert and can cause headaches.
Take note of these types of food and try to remove them from your diet or reduce the amount of these foods you eat each week.
When it comes to improving your quality of sleep, a few dietary changes can go a long way.
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