The Sleeping, Eating and Drinking Connection [Bulletin date: October 4, 2026]
Studies have shown that certain foods,
drinks, and medications may have a positive or negative effect on your sleep.
For
example, foods such as milk, nuts, seeds, bananas, honey, and eggs are high in
tryptophan, a chemical known to help promote sleep. Turkey also contains this,
which is why we often take a nap after Thanksgiving dinner. In addition, eating
a small portion of carbohydrates, such as a bowl of cereal and milk or crackers
and cheese, before bedtime may prevent waking up because of an empty stomach. However,
be sure to avoid heavy, spicy, and high fat foods before going to bed. These may
stimulate active digestion which may make you uncomfortable and wake you up for
trips to the bathroom.
Try to avoid all caffeine at least four
to six hours before bedtime. This includes certain over-the-counter medications
such as some pain relievers, weight loss pills, diuretics, and cold
medications. Check the labels of non-prescription medications or the prescription
information sheet for caffeine information. Pharmacists may also guide you on
the best time to take a medication. In addition, beware of other hidden sources
of caffeine such as chocolate, cola, tea, and even decaffeinated coffee.
Just like caffeine, nicotine is a
stimulant and will lessen the ability to fall asleep and stay asleep. And, while
alcohol may help make you sleepy or fall asleep more quickly, it does not help
maintain sleep. In fact, it often causes wakeful periods, tossing and turning,
headaches, night sweats, and even nightmares.
Finally, while hydration during the day
is good, too much before bedtime may result in the need to get up during the
night. So, try not to drink fluids after 8 pm.
Hope this helps you to have a good
night’s sleep each and every night!
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