I know it's hard to resist staying up late scrolling through Instagram or binging on the latest Netflix series (guilty!) but did you know that certain foods can disrupt your sleep? Unfortunately, that pint of Ben & Jerry's might taste amazing after a long day, but sugary or fatty foods can cause blood sugar fluctuations and digestive discomfort, which can affect your sleep quality. And we all love our morning lattes, but did you know that caffeine can interfere with sleep too? It increases alertness and can cause wakefulness, which is not ideal when you're trying to get some shut-eye. So, if you're having trouble sleeping, it might be time to switch to decaf or cut back on your caffeine consumption earlier in the day.

Ok, what a buzz killer that first paragraph was. So, what can you eat that can affect the quality of your sleep in a good way?

There are great nutritional options if want to wake up feeling refreshed and ready to take on the day.

Melatonin

This little hormone is responsible for regulating your sleep-wake cycle, and it can also be found in certain foods. You can actually find melatonin in foods like cherries, kiwis, and walnuts. So, if you're having trouble falling asleep, try snacking on some cherries before bed. It might just do the trick. But, did you also know there are different kinds of cherries. Tart cherries are the way to go – frozen or fresh. Maybe even a glass of cherry juice.

Tryptophan

You might remember this one from your Thanksgiving dinners as the amino acid found in turkey that makes you feel sleepy. It helps produce serotonin, a neurotransmitter that promotes relaxation and sleep. But did you know that tryptophan is also found in other foods. Some examples include chicken, eggs, cheese, nuts, and seeds. An oldie but goodie is heating up warm milk (dairy or plant-based) and adding a sprinkle of cinnamon on top for a comforting drink before bed.

Magnesium

This is another mineral that can help promote relaxation and sleep. You can find it in dark leafy greens, nuts, seeds, and whole grains. Perhaps try sauteing some greens with garlic and olive oil for a tasty and sleep promoting side dish. We all know I’m a big fan promoting almonds and they are a great source of magnesium.

Just for fun, here are a few recipes to help you create your own sleep bites and sips for your sleep routine –

Golden Milk Latte:

Ingredients:

-       1 cup unsweetened almond milk (milk of your choice)

-       1 tsp ground turmeric

-       ½ tsp ground cinnamon

-       ½ tsp ground ginger

-       1 tbsp honey (optional)

-       A pinch of black pepper

Instructions:

-       In a small saucepan, heat up the almond milk over medium heat

-       Add the turmeric, cinnamon, ginger, honey and black pepper

-       Whisk until well combined

-       Continue to heat the mixture until it starts to steam, do not boil

-       Remove from heat and pour mixture into your favorite mug

-       Enjoy!

Trail Mix:

Ingredients:

-       ½ cup almonds

-       ½ cup walnuts

-       ½ cup dried tart cherries

-       ½ cup dark chocolate chips

-       ¼ tsp cinnamon

Instructions:

-       Combine all ingredients in a bowl and mix well

-       Divide mixture into individual portions and store in small containers or snack bags

-       Enjoy at night before bed or midday pick-me-up

If you want to get a good night's sleep, it's important to pay attention to your sleep nutrition. Being one body, what we eat and drink also affects our sleep. Snack on foods that promote relaxation and avoid foods that can interrupt your quality of sleep. When we eat good, we feel good. I hope you have a great nights sleep, and enjoy your bites and sips.

Written by Amber Simpson, LCSW, CCATP, CMHIMP, PMH-C

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