Does what you eat affect how you sleep?

Some studies have shown that eating the recommended amounts of fruits, vegetables, legumes and whole grains can lead to better sleep and less insomnia. Still, because of the complexity of factors that affect sleep – including age, exercise, stress, sleep habits – it may be easier to list the foods that contribute to poor sleep than to identify food items to improve sleep.

Foods to avoid, if you want a good night’s sleep

The following foods or drinks are associated with poor sleep:

• Fatty foods like hamburgers, French fries and processed foods
• White bread and pasta, as well as other refined carbohydrates
• Alcohol interrupts rapid eye movement in the early sleeping period and leads to more frequently waking up over the course of the night
• Caffeinated drinks

Finally, regular overeating – and being overweight – affects sleep quality by causing sleep apnea, pressure on the diaphragm and lungs, and even narrower airways in the neck and throat.

Establishing good eating and other habits for better sleep

“For better sleep, we encourage our patients to follow the United States Dietary Guidelines,” said Sultan Niazi, MD, medical director for Goshen Physicians Sleep & Allergy Medicine and Goshen Sleep Disorders Center. “Eating a healthy diet, avoiding overeating and late-night snacks, eating at regular mealtimes instead of snacking – all of these can produce better sleep.”

If you’ve already established good dietary habits, but are still having trouble sleeping, you may need to create better habits to help prepare your body for sleep. These include:

• Avoiding technology (the blue screens of our phones, TVs and laptops) a couple of hours before bedtime
• Going to bed at the same time, waking up at the same time every day, and allowing enough time for sleep – seven to nine hours
• Keeping your room dark, quiet, clean and cool
• Training your pets to sleep in their own bed

If you need help

Drowsiness, interrupted sleep, snoring or gasping for breath may be a sign of a medical condition that can be treated. Talk with your healthcare provider about your sleep concerns.

Goshen Sleep Disorders Center offers treatment for common sleep disorders, such as insomnia, sleep apnea and narcolepsy. The center's sleep lab is accredited by the American Academy of Sleep Medicine.

Undiagnosed allergies can also cause problems with breathing and sleep quality. Talk to your primary care doctor if you are experiencing problems sleeping.