Docmay-Nutritional Healthcare

By: drpmay | February 24, 2016


Want to wake up feeling fresh and ready to take on the day? Well, the best way is to have uninterrupted sleep.

A healthy gut will help with that! Yes, a healthy gut means not waking up with heartburn, cramping or having to go to the bathroom in the middle of the night.


Plan ahead for dinner so you are not eating and then going to bed. This is a bad idea. The process of digestion takes a while, and you do not want to be laying down right after you eat a big meal. Try and leave a few hours in between your dinner and bedtime, and see how you feel the next day.


What you eat right before bed will also make a difference in your sleep pattern. Try to stay away from spicy food and alcohol.  They irritate the GI track and tend to wake you up.  Sugar is a red flag, especially before bed, as it will elevate your insulin levels and disrupt your sleep.  Coffee and chocolate are a stimulant, and will keep you from getting to sleep.


So, there is good news!  Yes, there are some foods that you can eat before bedtime that will help you into a nice slumber.

The solution? Eating foods like turkey, soy beans and pumpkin seeds which contain decent amounts of tryptophan. Tryptophan helps with serotonin production, and serotonin is one of the hormones that influence our circadian rhythm and sleep patterns.  An important fact is that 80% of serotonin is produced in our gut!


Munch on magnesium.  Foods high in magnesium, like dark leafy greens and avocado, may be just what you need to ease into dreamland.  In one study of older adults with insomnia, magnesium had a positive effect on the quality of their sleep, like the length of time they slept and their ease in waking up.  Also leafy greens are essential for feeding good gut bacteria!


Cherries are one of the few natural foods that contain melatonin, the chemical that helps control our body’s internal clock and our sleep duration.


Now you have some ticks to get a good nights sleep and wake up feeling refreshed and ready to take on your day!

Category: health