The foods you eat (or don't eat) might help you get a better night's sleep.
Caffeine is the first thing to consider -- if you're drinking more than a cup or two of coffee a day, you might want to cut back, especially if you're drinking a lot of that coffee in the afternoon.
Quitting the caffeine habit isn't easy or comfortable. Many people suffer from withdrawal symptoms such as headaches, drowsiness, flu-like feelings, irritability and lack of concentration when they give up caffeine cold turkey.
You can avoid those symptoms by gradually withdrawing. Try blending decaffeinated coffee with regular coffee. Increase the amount of decaf over a few weeks time.
But the relationship between your diet and sleep doesn't end with caffeine.
Avoid heavy or spicy foods. Or any foods you know that may cause heartburn, which can cause you to lose sleep.
Don't drink too much alcohol. Although alcohol may make you drowsy, over-consumption of your favorite adult beverages may cause a very restless uncomfortable night.
Enjoy a light bedtime snack. Have a small bowl of cereal and milk. Carbohydrates make it easier to fall asleep and dairy products contain tryptophan, which may also help. Bananas, oats, and honey also contain tryptophan.
Don't eat an excessive amount of fats. But, do get enough omega-3 fatty acid each day -- because eicosapentaenoic acid (EPA) has a role in sleep induction in your brain.
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