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“Foods that contain calcium and magnesium (such as milk or yogurt) are also great for promoting healthy sleep,” says Alix Turoff, a registered dietitian and certified personal trainer. “Think about that cup of warm milk before bed!”. When you’re talking about eating tips for better sleep, don’t undermine the power of eating meals consistently. Skipping a meal and making up for it later with a big meal might seem like an easy way to cut calories and time, but it can really mess with your body!

Be consistent with when you eat and how much you eat. Here are 17 evidence-based tips to sleep better at night. 1. Increase bright light exposure during the day.

Your body has a natural time-keeping clock known as your circadian rhythm ( 13, 14 ). 2. Reduce blue light exposure in the evening. 3. Don’t consume caffeine late in the day. 4. Reduce. Dairy products offer healthy doses of calcium, and some studies suggest calcium-enriched foods may lead to improved quality of sleep.

Milk, in particular, is a sleep inducer because it contains tryptophan, an essential amino acid that raises levels of melatonin and serotonin, both of which contribute to optimal sleep health. Edamame is a food that eases inflammation and may improve sleep. Several studies suggest that regularly eating soybeans results in significantly longer and better quality sleep, and these effects are attributed to anti-inflammatory compounds in soy known as isoflavones. Shelled and toasted edamame are readily available, but you can also get these benefits by eating other soy-based foods like tofu. In other words, eat smarter, sleep better; sleep better, get fitter.

It’s that simple. Start with the nutrition strategies below and our tips for the best foods for sleep deprivation to score sweeter, sounder dreams tonight and a stronger body tomorrow. A poor-quality diet and sleep loss are also related, and it is not shocking to see why. If you don’t eat well, your hormones get out of whack, and you likely won’t be able to sleep well, either.

It is truly a vicious cycle. A great diet, on the other hand, will help to balance your hormones, and will help you sleep better as a result. 3. Stress. Below are tips he shares with patients for sleeping better. #1 – Make a commitment to sleep better.

Developing healthy sleeping habits starts with commitment. Tell a friend or loved one that you are prioritizing sleep and that you are going to make the necessary lifestyle changes to sleep well. If a sleep aid is needed, there’s no reason to avoid using one.

But before turning to pills, here are eight tips for getting a better night’s sleep: Exercise at some point during the day. Reserve your bed for sleep and sex—not work or TV. Keep the bedroom comfortable.

Start a sleep ritual. Have a. Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.

List of related literature:

Example of four flexible mini habits: Eat one serving of fruit any time before bed, eat one serving of vegetables before bed, chew each bite 30 times at any meal during the day, and drink one glass of water before bed.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

Good latenight “sleepytime” snacks about an hour before bedtime: bananas, celery and celery juice, wheat germ and wheat germ oil, brown rice, a little warm milk, lemon water and honey, brewer’s yeast, Red Star NUTRITIONALYEAST broth, or miso soup with 1 TB Bragg’s LIQUID AMINOS in water.

“Linda Page's Healthy Healing: A Guide to Self-healing for Everyone” by Linda G. Rector-Page
from Linda Page’s Healthy Healing: A Guide to Self-healing for Everyone
by Linda G. Rector-Page
Traditional Wisdom, 2000

Good late-night “sleepytime” snacks about an hour before bedtime: bananas, celery and celery juice, wheat germ, walnuts (serotonin source), brown rice, lemon water and honey, nutritional yeast, Red Star NUTRITIONAL YEAST broth, or miso soup with 1 TB Braggs LIQUID AMINOS added.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

A transient heavy evening meal, 2–3 h before going to bed, or a 10-h fast may not alter significantly sleep of previous good sleepers.

“Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects” by Sudhansu Chokroverty
from Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects
by Sudhansu Chokroverty
Springer New York, 2017

14 T F Sleep deprivation affects NREM and REM a Cheese b Chocolate

“Mosby's Textbook for Nursing Assistants E-Book” by Sheila A. Sorrentino, Leighann Remmert
from Mosby’s Textbook for Nursing Assistants E-Book
by Sheila A. Sorrentino, Leighann Remmert
Elsevier Health Sciences, 2016

1 Before a bedtime snack 2 Just before going to sleep 3 Two hours before bedtime 4 At least 6 hours before bedtime

“Saunders Q&A Review for the NCLEX-RN® Examination E-Book” by Linda Anne Silvestri
from Saunders Q&A Review for the NCLEX-RN® Examination E-Book
by Linda Anne Silvestri
Elsevier Health Sciences, 2011

• Adjust evening dietary patterns to promote sleep: D ✦• Discourage intake of foods/fluids high in caffeine such as chocolate, coffee, tea, and colas in the evening.

“Ulrich & Canale's Nursing Care Planning Guides E-Book” by Nancy Haugen, Sandra J. Galura
from Ulrich & Canale’s Nursing Care Planning Guides E-Book
by Nancy Haugen, Sandra J. Galura
Elsevier Health Sciences, 2010

A light snack before bed is a good idea; eating a full meal in the hour before bed is not.

“Developmental-Behavioral Pediatrics E-Book” by William B. Carey, Allen C. Crocker, Ellen Roy Elias, Heidi M. Feldman, William L. Coleman
from Developmental-Behavioral Pediatrics E-Book
by William B. Carey, Allen C. Crocker, et. al.
Elsevier Health Sciences, 2009

Although the association between caloric intake and sleep is not absolute, chronic insomniacs and those awakening too early might try a bedtime snack.

“Therapy in Sleep Medicine E-Book” by Teri J. Barkoukis, Jean K. Matheson, Richard Ferber, Karl Doghramji
from Therapy in Sleep Medicine E-Book
by Teri J. Barkoukis, Jean K. Matheson, et. al.
Elsevier Health Sciences, 2011

I thought I should at least mention these tips because people do expect to see them in a book about sleep.

“Sink Into Sleep: A Step-by-Step Workbook for Reversing Insomnia” by Judith R. Davidson, Ph.D, C.Psych
from Sink Into Sleep: A Step-by-Step Workbook for Reversing Insomnia
by Judith R. Davidson, Ph.D, C.Psych
Springer Publishing Company, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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47 comments

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  • I love videos based on science so I just subscribed to your channel. Congratulations for the quality of the information and thank you!

  • The temperature when I sleep is 68 degrees. My normal temperature during the day is 70 degrees. I’ve found that having more than a 2 degree temperature difference costs more money.

  • Use a Mylar emergency blanket on your bed room windows. They are see through in bright daylight, but diminish light effectively. Benefit is, it also keeps out heat inducing light in the summer and helps keep in heat in the winter. Use double stick tape that comes in the window shrink film isle at your local diy store. Put up the tape. Then wash and thoroughly dry your hands before putting up the Mylar blanket. Take your time and make sure the blanket is nice and taut, this will make it easier to see out when you want. Trim excess. Good sleeping to you!

  • If i had those gorgeous cats in my bedroom I’d spend my time cuddling and hugging them, I’d never sleep but they would. I’m not a coffee drinker if I drank it before bed I’d be out, but I love my hot tea with milk so caffeine doesn’t keep me awake either.

  • I`ve been an insomnia patient for several years. Nevertheless by the help of this sleep plan, I was able to gain a great sleep every night. I can right now sleep for 8 hours. I`m sleeping as good that I haven’t even done the plan. The program has entirely eliminated my insomnia. Thanks to this treatment solution. I discovered this guide on Google.. Name is Zoey Sυnodoz
    take care

  • Lavender essential oil works for me. I put a towel over my pillow and put one drop of oil on each of the upper corners and I will sleep immediately if needed. Also I have a flat pillow speaker with which I can play relaxation music with a timer and the pillow will transfer the sound. Works for me as well.:)

  • Great video content! Sorry for the intrusion, I would love your initial thoughts. Have you thought about Millawdon Impulsive Wish Trick (Sure I saw it on Google)? It is a great one of a kind guide for getting rid of insomnia without the headache. Ive heard some great things about it and my cooworker after a lifetime of fighting got astronomical results with it.

  • https://youtu.be/suKGk9WcLwc

    Gentle Thunder & Rain Sounds for Relaxing, Focus or Deep
    Sleep | Gentle Night RAIN Relaxing Sounds for Insomnia, Sleeping Disorders,
    Anxiety, Relaxing Sleep, insomnia, Meditation, Study, PTSD. | Nature White
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    Rain falling Non-Stop at Night try this for Sleeping and
    insomnia. Soothing Rain falling is nice to have on while Studying, Relaxing or
    even Meditating. Calming Rain creates a white noise effect which is useful for
    Tinnitus and Blocking Noise. Don’t forget it may be useful to share with family
    or friends too. Enjoy your Rain:)

    #thunderstorm #rainsounds #insomnia #relaxingsounds #naturesounds
    #naturesounds #relaxingmusic

  • Hi! I struggled with sleep in the past due to my anxiety. I found that watching a movie while snuggled up in bed relaxed me and helps me fall asleep. Of course, I never finish one single movie, so it surely works!

  • I got mild sleep problems for several years getting up around 4 am on many mornings. But just these current months, my slumbering time are just two to four hours. It has become more serious. This plan has helped me a lot in improving my getting to sleep problem. This is apart from knowing the basics of sleeping. I researched Google and found this guidebook on a website.. It calls Zoey Sυnodoz
    take care

  • If we’re are turning off our electronics then people who are watching this video in bed are using our electronics to watch this video

  • You know it doesn’t help going to bed at the same time if that time is 4:30 am so I end up having time to unwind by drinking a coffee and watching YouTube

  • Hi! Ria i am amu and i want to know that can late sleeping causes dark circles on our face and if so how to cure it if it is happened from many many time before please give a video on it

  • We apologize for any confusion. The title initially included with this post was incorrect. This video is all about the foods that you should eat before bed so you can get a better night’s sleep.

  • Appreciate Video clip! Sorry for the intrusion, I would appreciate your initial thoughts. Have you heard about Millawdon Impulsive Wish Trick (google it)? It is a good exclusive product for getting rid of insomnia without the normal expense. Ive heard some interesting things about it and my cooworker at very last got excellent success with it.

  • Tank You!! Love your videos so inspiring and helpful… Will try the tips and see how it works for me I can’t sleep mostly because of anxiety and it’s been a problem I had since childhood

  • I really helped me yesterday night
    Awesome!I went to sleep like in 30min that quite fast for me.
    But today I feel quite lazy eventhough I slept around 9hours.
    All I did was I told to myself ” I am not thinking anything” like around 2 min and It was quite hard.
    But with Practice I’ll ace
    THANKS

  • Ria, really love your videos and learn a lot! thanks! though i can’t understand 100% what you are saying (i’m chinese, english is not my mother language)!

    However, may i give you two suggestions?

    1. would you mind offering mp3 files ( like put it on the itunes), so we can listen to them daily while commuting or brushing my teeth lol.

    2. your youtube introduction don’t mention your name in the very begining
    (i know you put it in the last), but it’s hard for people to find your name… ( sorry i can’t remember your name lol )

  • Sleep is important as it allows your body not only to recover but also to perform vital metabolic processes such as the cleanup of toxic proteins

    in the brain.

    https://youtu.be/fnkJuKoX9EQ

    Getting enough quality sleep can help you perform better mentally, physically, and sexually, and it can certainly make you a lot happier.

  • I have tried melatonin tablets prescribed by a GP…l used to find very difficult to sleep in dark..l need to have some light…l get anxious in darkness..

  • I use a black mask to block out light, and wax mouldable ear plugs (muffles) to block out noise. Both are cheap and effective. Thank you for your programs

  • I don’t usually have trouble sleeping but I still use blackout curtains, have a consistent bedtime and have a regular bedtime routine.

  • I really like you videos, I subscribed today, i watched alredy alot of you videos, you have a really nice calm down way to explain things, I like that you give real life examples about tips you give, so I can better relate and imagine things you telling. Great channel!!!!! Love you work

  • It’s nice to know I’m not the only one with a cat who keeps me up at night! lol. Your kitties are so cute! I recently purchased black out curtains and they’ve been helping a lot. Now the only problem is I have no idea what time it is in the morning since my room is so dark:)

  • I’m curious about your thoughts on shower at night before bed vs shower in the morning related to sleep better/falling asleep quicker.

  • My promlem is this i have to work at ni8 from 12am-8am what should i need to do i am very dipressed because of my nape i am unable to sleep in morning thats why I am having High..BP..and stomach and high heart rate issues please make a vedio for me i cant be quit my job please responde…thanks!

  • Listening to music really helps while meditating.
    Our channel features some awesome music that will definitely help you to meditate peacefully.
    Have a wonderful night sleep.
    Love, peace, positivity.

  • 1: set a schedule for sleeping. 2:Try to sleep on the left side.3:set the appropriate temperature. 4: invest in good bedding. 5: Make your bedroom as dark as possible. 6:Eat the right food. 7: use earplugs. 8: Resolve your stress.

  • Thank you for this video, Ria. I didn’t know that there are blue light filters for phones!
    A few comments:
    1. Epsom salts are also a source of magnesium. An epsom salt bath can be very useful. You can add some drops of lavender oil to it.
    2. Lavender oil is also toxic to rabbits.
    3. I have blackout roller blinds AND blackout lined curtains. Light still comes in on the sides in the morning. I usually wake up before sunrise, so I pop on an eye mask to block out any light coming through. I like the infinity sleep mask as it doesn’t press on my eyes or eyelashes.
    4. Drink enough water throughout the day. This makes a HUGE difference for me.
    5. I always think a good night’s sleep starts with breakfast: eat properly throughout the day. Going hungry or being poorly nourished does nothing to help us sleep.
    6. I don’t use orange goggles, but I do find burning beeswax candles emits an orange light. Maybe it would help?
    PS. I love your blue and white bedding!

  • I am an athlete and my prob is if i sleep early on school nights ill get used to it and sleep early every day but if i sleep late I’ll get used to it and sleep late daily

  • That blue light app thing is the real deal! I have one that goes by your time zone, so it’s effortless: just turns itself on and off. ����

  • Baths w/ lavender drops or epsom salt w/ lavender or hot showers w/ chamomile diffuser �� & sleepy time tea (w/ bear on box) u will be out like a light�� thx for all the wonderful tipZzzzz

  • Kudos for the Video clip! Forgive me for butting in, I would love your thoughts. Have you ever tried Millawdon Impulsive Wish Trick (erm, check it on google should be there)? It is a good one of a kind guide for getting rid of insomnia minus the headache. Ive heard some great things about it and my friend finally got great success with it.

  • I know that there are plenty of studies saying that you shouldn’t do it, but for me, reading a paper book will have me asleep in a flash! Another big tip that I would recommend, and that I was told by a doctor, is to stop drinking liquids at least 2 hours before you go to sleep. I can’t always do this but I do try to be mindful of how much I drink before bed because if you have several cups of tea before bed your mind may be lights out �� �� but your bladder might be all… ����➡��‼️

  • I listen to rain videos on youtube. Some of them are quite long, probably in a loop. Here’s one: https://youtu.be/T6lY2rDnlhE?list=PLvyBXHCRZVZx3jZJ87JuK4Vd_lAJtBBBH&t=6

  • I like draw before I go to sleep
    It’s make me sleepy draw but only at night it make me sleepy…

    Can u some how explain me why only at night I get sleepy if I draw?

  • Some deep breathing in the dark in your bed, relaxing one by one your muscles by scanning in your head your whole body, it s a good tip too, it works on me, Thanks Ria ♥

  • I think its just abt mindset if first goal in morning is something that makes you feel happy then no matter the time you fell asleep that sleep is going to be good

  • Just sleep fuck all the fake bs that people bring arround intentionally acting like your friens, leaders and some cases even your families….democracy…bs

  • I just know that im not sleeping to night i have shcool so i know just know that theres some thing important going to happen as soon as i walk in the door

  • I’m enjoying your videos I like how you always say…see or try what is good for you…You being a key word to many of these videos are about the person doing the video and what is good for them

  • what works for me it’s melotonin liquid found at gnc and i mixed it with a tadin chamomile tea from Ralph’s and earplugs. Nothing else works for me other than medications I don’t want to take.

  • I used to be a swing shift worker so I’ve done similar research in the past and I’d say the lavender and magnesium are new ones so, I’ll have to give them a try. And I agree with the rest. What I’d add is avoiding alcohol; alcohol is known to disrupt sleep and prevent deep/quality sleep. Reading before bed from a physical book is a better supplement to phone gazing or watching TV. Meditating during the day to defragment your brain, so to speak, is good method of preventative maintenance so one doesn’t over-think while they’re trying to fall asleep. Making the bedroom a ‘holy land for sleep’ could help comfortable bed, pillows, having clean sheets (even the quality of sheets makes a difference), clean room and simple organization. If my bedroom is messy or cluttered it adds to my anxiety (though I believe there’s plenty of advice on this channel to help with that). No phone or TV in the bedroom at all. Another tactic I use is light control with smart lights like the Philips hue so I can program when the light comes on exactly (and what color to avoid blue light;). I prefer waking up to natural sunlight but, because we’re creatures of the industrial age, that isn’t always an option. Thanks for the video Ria, and appreciate the work you do!

  • Great tips! I’ve never heard about magnesium being related to sleep quality… good to know! I also drink chamomile tea when I’m having trouble sleeping. Just don’t drink it too close to bedtime, otherwise, you can end up waking up to go to the bathroom (so annoying when that happens!)

  • I have to sleep on my stomach or I can’t go to sleep if I sleep on my back I will be awake till the next day but I am trying to stop

  • I experienced hopeless for 2 years. I thought that the sleeplessness will be never be resolved. Not till a psychological behavioral therapist encouraged this specific treatment. It help me understand the science the way we sleep. And every night, I can right now sleep normally. I enjoy relaxing in the mattress all over again.. I researched Google and found this guidebook on a website.. The name is Zoey Sυnodoz
    take care

  • Please improve your immunity, it may help you to be safe from Covid 19.

    Plz watch, subscribe and share my YouTube channel and support me.
    Planning to make some more health related videos. So I need your support by subscribe and share my channel.

    https://youtu.be/XJtNV32pYuw