Maintaining stable blood sugar levels throughout the day is crucial for preventing energy dips and promoting more restorative sleep at night, according to registered dietitian Erin Palinski-Wade. Fluctuations in glucose can lead to waking up in the middle of the night and difficulty falling back asleep.
Palinski-Wade recommends balancing meals and snacks with lean proteins, slow-digesting carbohydrates, and healthy fats to stabilize blood sugar. This combination is identified as the most effective strategy for improving overall sleep quality.
Tart cherry juice is highlighted as a beneficial food for sleep, with Palinski-Wade noting that tart cherries naturally contain high amounts of melatonin and compounds that may extend the body's ability to use it. She suggests consuming 4 to 6 ounces of 100% tart cherry juice or about a quarter cup of dried tart cherries for those seeking to improve their sleep. Some research indicates that tart cherry consumption may lead to modest improvements in sleep duration and quality, though findings are mixed and limited.
Foods rich in antioxidants and anti-inflammatory compounds can also contribute to better sleep. These include nuts, seeds, olive oil, and avocados, which provide healthy fats and other nutrients that support a more restful state. Reducing inflammation in the body can help it achieve a more restorative state.
Conversely, caffeine intake can negatively impact sleep. Palinski-Wade warns that while moderate caffeine consumption is acceptable, excessive amounts or consumption too close to bedtime can act as a stimulant, making it difficult to fall asleep and hindering restorative sleep.
She advises stopping caffeine intake approximately 10 hours before bedtime. The ideal daily caffeine limit is 300 milligrams or less, as exceeding this amount can become a stressor to the body. A standard 8-ounce cup of coffee contains about 100 milligrams of caffeine. The FDA generally considers up to 400 milligrams daily safe for most adults, but individual tolerance varies.
Consuming more than 300 milligrams of caffeine can trigger the release of stress hormones like cortisol and adrenaline. These hormones can lead to fat storage rather than burning and increase inflammation, both of which are counterproductive to quality sleep.