Why we need to eat to sleep

For years we've been told not to eat after a certain time of night to improve our waistline. But what if that advice has many of us battling insomnia each night? 

New research focuses on two metabolic hormones that scientists discovered only during the last decade. When we eat, leptin signals that the body is satisfied, while ghrelin stimulates hunger. Researchers speculate that if we have enough leptin to suppress the secretion of ghrelin, we'll sleep through the night without awakening to eat.

To achieve this hormonal balance, people with insomnia may find eating a snack before bedtime helpful. But some rules apply. First, eat only a light snack, not a heavy meal. The digestive slows down while you sleep, so eating too much can make you uncomfortable, cause GERD (gastro-esophageal reflux disease, when food or liquid travels backward from the stomach to the esophagus, causing heartburn), or even cause you to choke while asleep.

Also, what you eat is important. Carbohydrate-rich snacks may be best, experts say, because these foods likely increase the level of sleep-inducing tryptophan in the blood. Protein, on the other hand, is more difficult to digest (although you can get away with a small piece of cheese or a dab of peanut butter). Good choices include a small bowl of cereal and milk, a few cookies, toast, or a small muffin. Beware of foods containing caffeine, including less obvious choices such as certain sodas and chocolate. Even decaffeinated beverages contain a small amount of caffeine, as do some medications.

If you can’t get to or stay asleep, there may be a food connection. Try these tips:

• Don’t eat a heavy meal within four hours of going to bed.
• Don’t eat or drink anything that has caffeine after noon.
• Do eat a small snack if you wake up hungry, but don’t get into the habit of eating too much, as you may gain weight.
• Do avoid eating a lot of protein, but a small piece of cheese or a dab of peanut butter with your crackers is OK.

To discover more natural, sedative-free strategies that not only help you regain the ability to sleep well but can also improve your overall health, check out Overcoming Sleep Disorders Naturally at www.basichealthpub.com or www.amazon.com