First of all, what are the most common causes of disrupted sleep? According to Dr. Peter Polos, MD, PhD, FCCP, FAASM, a sleep medicine specialist and sleep expert for Sleep Number, it all comes down to routine and environment. “Going to sleep at different times throughout the week or changing your environment (where you sleep) – can disrupt your circadian rhythm,” Dr. Polos says, “Also, elevating the temperature of your room – whether you’re cranking the heat in the winter or the AC during the summer – can also be disruptive or make it more difficult to fall asleep. It can also limit the amount of time available to achieve the deeper stages of sleep.” What you’re eating and when you’re eating it are also important parts of your routine that could throw off your sleep schedule. We all know the obvious rules of thumb like avoiding caffeine too close to bedtime, but what are some other foods you may not realize are keeping you up?
One of the worst is refined carbs. “These foods spike blood sugar and invoke an insulin response to lower blood sugar levels enough to induce regulatory hormones, such as adrenaline and cortisol, to wake someone from sleep.” Katelyn Greenleaf, RD and Ciana Bonfiglio of NuLeaf Nutrition, told SheFinds. Examples of refined carbs are bagels, white rice, pastries, and bread that is made with white flour.
Conversely, what are some foods that you can enjoy in the later hours of the day and not ruin your sleep schedule? “There are studies that suggest that certain foods – like tart cherry juice, fatty fish (like salmon) and even kiwi fruit – may help promote sleep. Another recent study showed that those on a high protein diet to lose weight reported better sleep.” Dr. Polos says. Try eating a dinner or evening snack that includes these items to stay full and also get better quality sleep.
Beyond what you’re eating, Dr. Polos also suggests, first and foremost, having a set sleep routine with the same bedtime and wake time—this supports your circadian rhythm, or the internal process that controls your sleep and wake cycle. Additionally, making sure your bedroom is an optimal sleep environment is important to note—sleeping in a dark and quiet space that is also cool can help you get to sleep and stay asleep. This, coupled with the dietary changes mentioned above, can improve your sleep quality. However, if you find that your poor sleep persists or affects your day-to-day life, seek guidance from your doctor so you can formulate a healthcare plan aligned with your own unique needs.