Breakfast is considered the most important meal of the day, because it affects your energy level, body weight and mood, among other things. After all, a good start is half the work. However, the last meals and activities of the day play a major role in the sleep pattern and indirectly also on the above factors. So what to do when you can't sleep well, night after night? Often it comes down to what you eat, drink and do right before bed. Get these small things right, and you'll worry a lot less about what causes insomnia creeping into your evenings.
Negative Influence on Sleep
Big meals
Food provides calories, or energy. When you consume a large meal just before going to sleep, you provide the body with energy that it cannot get rid of. This may make it more difficult for you to fall asleep, because you get a restless feeling.
Drinking caffeine
Caffeinated drinks such as coffee and energy drinks ensure that your body produces the hormone adrenaline. Adrenaline is known for giving your body energy, which is the last thing you need in the hours before bed.
Drinking alcohol
A nightcap, or an alcoholic drink before going to sleep, is often used because it would improve the night's sleep. According to scientists at the University of Michigan, you can fall asleep well after a glass of alcohol. During the first half of the night's sleep, you may be sleeping deeper, however the most important phase in sleep, the REM phase, is continuously interrupted.
Consuming nicotine
Nicotine, like caffeine, is a stimulant. It increases blood pressure and brain activity and accelerates the heart rate. All these effects obviously have an impact on (the quality of) your sleep. In addition, nicotine can lead to an interruption of sleep. This is because nicotine is addictive and your body also needs the supply of nicotine at night.
Positive Influence on Sleep
The good news? There's plenty that can genuinely help you sleep too, starting with what's on your plate in the evening.
Eat a banana, fish or a handful of nuts
Bananas and fish contain tryptophan. The ingestion of tryptophan increases the production of serotonin. Serotonin, the happiness hormone, is converted back into melatonin, a hormone that helps you fall asleep faster and can contribute to inducing sleep. Bananas and fish also contain potassium and magnesium. Magnesium helps release energy from fat, carbohydrates and proteins and plays a role in maintaining lean muscles. Calcium is important for energy metabolism. The above and other important minerals such as zinc, calcium, vitamin B6 and vitamin C can be obtained through nutrition, but are also available as a supplement, and together they can help with sleep as part of a balanced evening routine.
More cuddling and skin to skin contact
Cuddling and skin-to-skin contact increases GABA levels. GABA stands for gamma-aminobutyric acid and is a neurotransmitter in the brain. It helps to balance brain function. It also helps to relax and reduce stress and anxiety. Besides cuddling and skin to skin contact, eating potatoes, bananas, leafy vegetables, eggs, onions or seeds can also cause increased GABA levels. Of course GABA is also available as a supplement.
Herbal tea or cherry juice
Herbal tea can reduce stress and give a mental and physical feeling of peace. Examples of herbal teas are chamomile tea, lavender tea, peppermint tea and detox tea, all of which can help to sleep more peacefully than a caffeinated alternative. Note that (conventional) tea and tea such as green and black tea often contain caffeine. It is therefore not advisable to drink these teas before going to sleep, for the reasons mentioned above. According to researchers from Northumbria University, cherry juice increases the amount of melatonin in the body. Unlike alcohol, cherry juice can be used as a nightcap.
Have a casein shake
Athletes in particular have an interest in a sufficient protein intake to promote muscle recovery. Casein protein is a time-released protein, that is, it has a gradual and prolonged release. This way, your muscles are supplied with protein during the night, which can have beneficial effects on muscle recovery and thus the creation of muscle mass. Micellar Casein is therefore extremely suitable to take before going to sleep, and is one of the simplest things that can help to sleep and recover at the same time.
Summary
Before Bedtime: Quick Recap
What to do when you can't sleep starts with these do's and don'ts, right before bed.
FAQ: Before Bedtime
What to do when you can't sleep?
Start by looking at the last few hours before bed: avoid large meals, caffeine, alcohol and nicotine, and lean on foods and habits that support your body's natural sleep signals instead, like a light snack containing tryptophan, herbal tea, or a caseine-based shake.
What causes insomnia at night?
Many everyday habits contribute, including heavy meals, caffeine and alcohol consumed too close to bedtime, as well as nicotine use. Addressing these evening habits is often the simplest first step before looking at anything more complex.
What should you avoid eating or drinking before bed?
Large meals, caffeinated drinks like coffee and energy drinks, alcohol, and nicotine are the main things to avoid. Each of them interferes with falling asleep or with the quality of your sleep cycles, particularly REM sleep.
What foods help you sleep?
Bananas, fish and a handful of nuts all contain tryptophan, which supports serotonin and melatonin production. Herbal teas like chamomile and lavender, and cherry juice, can also help you sleep more easily.
Does alcohol actually help you sleep?
It can help you fall asleep faster, but it disrupts your REM sleep throughout the night, which is the phase most linked to feeling properly rested. A nightcap tends to cost you more sleep quality than it gives you.
Is a protein shake good before bed?
Yes, particularly a slow-release protein like casein. It supplies your muscles with protein throughout the night, which supports muscle recovery without the restlessness a large meal can cause.
Want the bigger picture on getting a good night's rest? Read our full guide to sleeping well. Be sure to follow @bodyandfit_official and keep an eye on our Nutrition Advice, Recipes and Workouts blogs for more tips on wellness, nutrition and health. If you have further questions, don't hesitate to contact our customer service team. We have a dedicated team of Nutrition Experts who will be happy to help you reach your goals.
Sources
- University of Michigan — research on alcohol's effect on sleep and REM disruption
- Northumbria University — research on cherry juice and melatonin levels
- European Food Safety Authority (EFSA)
