If you want to sleep better, pass on that post-dinner cappuccino and grab a kiwifruit, and other food-related tips for a better night rest.
. But if you’re too calorie restrictive throughout the day, you may feel more inclined to snack at night, according to Marie-Pierre St-Onge, an associate professor at the Columbia University Institute of Human Nutrition, who studies sleep and diet. “If you’re not restricting so much, then you’re not going to have that much of a [drive] to eat later at night,” she says.Eating healthy, whole foods throughout the day will help you sleep better.
Overall sugar intake can interfere with sleep—regardless of when you pick up that doughnut or cookie, according to both Cassetty and St-Onge. “We've seen that when people consume more simple sugars during the day, they have more arousal that night. When they eat more fiber they tend to have deeper sleep,” St-Onge says. So sticking with fibrous and nutritious foods is always a good bet.
If grabbing a quick nighttime bite has grown into a routine, Cassetty suggests replacing it with something else—like a jigsaw puzzle, soothing coloring books for adults, or quick meditation and deep breathing exercises. St-Onge recommends people set a time for the kitchen to close—say 7 or 8pm, depending on how early you like to go to bed—and stick with it.Eating kiwifruit one hour before bed may improve sleep onset and duration.
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