DRINK UP (OR NOT) FOR BETTER SLEEP
DRINK UP (OR NOT) FOR BETTER SLEEP
by Claire Allen, RD
Sleep is critical to our health, yet according to the US Center of Disease Control and Prevention more than one third of adults continue to struggle with the ability to fall or stay asleep throughout the night. Many people don’t realize that what you drink in afternoon may impact your sleep cycle as much as what you consume right before bed…depending on the drink.
While you probably know that caffeine can keep you awake, many people don’t realize that its effects – including how long it lasts to boost your energy – can stay in your system for up to 6 hours. This can vary from person to person, depending on their tolerance, genetics and their unique physiology. According to the National Sleep Foundation, it takes approximately twice as long to process caffeine for women on birth controls pills and who are ovulating. The opposite holds true for regular smokers, who process caffeine in approximately 3-4 hours. If you find that you have difficulty falling asleep, assess what sources of caffeine you may be having in the afternoon. Tea, coffee, soda, energy drinks, chocolate all contain caffeine, and depending on your tolerance level may be what’s keeping you lying awake in bed at night.
On the opposite spectrum, a common misconception is that alcohol helps you sleep. It is estimated that as many as 20% of American adults use alcohol to help them fall asleep. While a drink or two may help you fall asleep quickly, research shows it commonly contributes to poor sleep quality. After consuming alcohol, a sleep-inducing chemical called adenosine is released in the brain, causing drowsiness. Unfortunately, this chemical subsides as quickly as it came, making you more likely to wake in the middle of the night, unrested.
Is there any “magic” drink out there that can help you fall and stay asleep? Some studies suggest that consuming warm milk may be helpful due its tryptophan content, an amino acid that is converted into melatonin, a hormone that controls sleep. Beware, however, if you have an intolerance to lactose – the sugar in milk – as this could cause some significant gastrointestinal distress and leave you up all night. Tart cherry juice is also packed with melatonin, which may help if you drink 8 ounces twice a day.
Sleep is the foundation for which all other wellness goals stem from. Do you need help improving your sleep quality? Schedule an appointment with our nurse practitioner at www.compgihealth.com or call 224-407-4400.