{"id":37790,"date":"2023-10-09T21:15:50","date_gmt":"2023-10-09T21:15:50","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=37790"},"modified":"2023-10-09T21:15:51","modified_gmt":"2023-10-09T21:15:51","slug":"5-nutrition-tips-to-say-goodbye-to-sleepless-nights","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/5-nutrition-tips-to-say-goodbye-to-sleepless-nights\/","title":{"rendered":"5 Nutrition Tips to Say Goodbye to Sleepless Nights"},"content":{"rendered":"

Are you among the one third of adults<\/a> in the US who don\u2019t log enough hours of sleep<\/a> each night? If so, you know all too well how much the lack of shut-eye can hinder your wellness goals. You\u2019re probably not only groggy and foggy the next day, but also perhaps relying too heavily on caffeine and getting intense cravings<\/a>\u2014all the while heightening your chances for more serious health issues down the line. But it\u2019s not all doom and gloom. It\u2019s well within your power to make a few simple dietary modifications to say goodbye to sleepless nights and hello to the high-quality ZZZ\u2019s that dreams are made of.<\/p>\n\n\n

Ahead, dietitians share actionable tips and insights\u2014including what and when to eat (and not eat) for a good snooze\u2014that you definitely<\/em> don\u2019t want to sleep on.<\/strong><\/p>\n\n\n\n

\"Nutrition<\/figure>\n\n\n

5 Dietary Hacks for Better Sleep<\/h2>\n\n\n

What you eat and how you eat, both throughout the day and closer to bed, can both help and hinder sleep. For starters, \u201cCaffeine, alcohol<\/a>, sugar, and simple carbohydrates can all be disruptive to sleep patterns due to their ability to increase energy and disrupt blood sugar levels,\u201d explains Amy Shapiro, MS, RD<\/a>, of Real Nutrition NYC. Eating too much at night, she adds, can also wreak havoc on your sleep since your body will be busy digesting rather than focusing on repair.<\/p>\n\n\n

Heed these cautions and see how else nutrition and sleep are linked\u2014for better or for worse\u2014with the following hacks and must-know intel.<\/p>\n\n\n

1. Eat Balanced a Dinner<\/h3>\n\n\n

According to Brooklyn-based dietitian Maddie Pasquariello, MS, RD<\/a>, this tip is crucial for several reasons. \u201cA nutrient-dense dinner that contains a balance of macronutrients\u2014protein, carbohydrates, and fat\u2014may help stabilize blood sugar by regulating the secretion of ghrelin, GLP-1, and other hormones, which in turn can prevent nighttime hunger and waking,\u201d she explains.<\/p>\n\n\n

Moreover, it pays to be mindful of your macros since enzymes involved in macronutrient metabolism are linked to your biological clock. \u201cSpecifically, larger quantities of carbohydrates and fat at dinner time can increase the amount of REM sleep we receive,\u201d Pasquariello continues. This might sound innocuous, but more REM sleep (which is famously linked to dreaming<\/a>) could potentially cost you more deep sleep. The RD also mentions that greater quantities of protein\u2014namely the amino acid tryptophan, which we\u2019ll soon discuss\u2014can boost serotonin levels and thus support better sleep at large. \u201cThe caveat is that evidence here is extremely mixed and studies in humans are still [limited],\u201d she says. \u201cThese findings certainly don’t mean you should overload your dinner with protein<\/a> at the expense of fruit, veggies, and complex carbs.\u201d<\/p>\n\n\n

Shapiro recommends the following to build a plate that can help you sleep and prevent nighttime hunger (which, too, can inhibit your ability to successfully hit the hay):<\/p>\n\n\n\n