How Your Diet Affects Your Sleep

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Author:

Martha McKittrick, RD, CDE

New York Presbyterian Hospital - Weill Cornell Medical College

Medically Reviewed On: March 31, 2006

Are you one of the 50 million Americans who suffer from a sleep problem? There is nothing more frustrating than lying awake in bed and not being able to fall asleep. The more you try ? the worse it is! There are many different causes of insomnia ? medical, emotional, dietary and lifestyle.

As a registered dietitian, I see many clients who complain of fatigue due to poor sleep. If it is a chronic problem, I first tell them to check with their physician to rule out any medical causes. Once this has been done, I try to address lifestyle and/or dietary issues that may contribute to insomnia. By making some changes in your diet or lifestyle, you may be able to improve your sleep. I recommend the following guidelines:

Do not use alcohol to help you fall asleep. Although alcohol may initially induce sleep, once it wears off, the sleep tends to be fragmented.
Limit caffeine during the 4 to 6 hours before bedtime. Approximately 50% of the caffeine consumed at 7 PM remains in the body at 11 PM. Remember that caffeine is present in many different foods, beverages and medications.
Limit nicotine prior to bedtime, as it is a stimulant.
Avoid heavy or spicy foods just prior to bed. These meals can interfere with sleep by causing heartburn or aggravating a hiatal hernia.
If the hunger associated with an empty stomach keeps you from sleeping, try having a light snack such as crackers, cereal and milk, or yogurt before going to bed.
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