Editor's Note: The Office of Nutrition Services will periodically
provide nutrition tips for campus that will appear in FOCUS
EMU.
Do you have trouble sleeping? Have you ever thought
eating better could help you sleep better?
Researchers say good nutrition and regular physical activity
can help improve your sleep habits. Sleep is very
important to your health. When you get a good night's
rest, you feel better and have increased energy and brain
function. Not only will you feel better, you also
will perform better. Sleep is a big factor in your health
and weight. On the opposite side, lack of
sleep has negative effects on your health. Research
shows that people who have poor sleep patterns have bigger
appetites and end up eating more food.
 |
A BERRY GOOD SLEEP:
Strawberries, raspberries
and
blueberries are foods that may help
persons
sleep better. |
Try following these nutrition tips if you have trouble
sleeping:
Nicotine, caffeine, and alcohol: Nicotine
and caffeine are both considered stimulants, keeping you
up later in the night. So, avoid smoking. Caffeine has
become the drug of choice for most people, especially for
many students. Caffeine can stay in your body for up to
eight hours. The more tired you are during the day, the
more caffeine you take in to stay awake. But, the more
caffeine you take in, the harder it can be to sleep at
night. Alcohol may make you feel tired, but it also can
cause sleep problems later in the night.
Avoid large meals and spicy and/or
greasy foods: These
foods can give you heartburn, which feels like chest pain.
Try to eat a small meal, at least three hours before bed.
Warm glass of milk: Drinking a glass
of warm milk is a common sleeping aid. It has an
amino acid (building block to proteins) called tryptophan
that helps the brain produce serotonin, a chemical that
helps you relax and, thereby, promotes sleep. It also is
found in poultry and peanuts.
Limit liquids before sleep: Limit the intake of
liquids before bed because you will wake up more often
to go to the bathroom.
High sweet and fatty foods: Foods that are high
in sugar and fat may cause digestion problems, making sleep
difficult.
Regular physical activity: By combining
regular physical activity with good eating habits, sleep
will come easier. Exercise helps burn energy during the
day and makes sleep easier at night because your body needs
to recuperate from the day's activities. Make sure to avoid
exercising about three hours before bedtime because it
can keep you awake at night.
Some foods that may aid in good sleep: Eating
small portions of green leafy vegetables, whole grain breads/cereal,
mushrooms and fruits (especially berries) may help you
sleep better.
The Office of Nutrition Services is located in108 Roosevelt
Hall. For more information, call 487-6572 or e-mail chhs_nutrition@emich.edu
