- With Mayo Clinic sleep specialist
Timothy Morgenthaler, M.D.
More answers
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Question
Foods that help you sleep: Does warm milk really work?
Are there any foods that help you sleep better?
Answer
from Timothy Morgenthaler, M.D.
A glass of warm milk at bedtime may be comforting, but there's little evidence that it actually helps you fall asleep. In fact, there are no specific foods that help you sleep better.
That doesn't mean you can ignore your diet though. What you eat and drink does play a role in falling and staying asleep. If you have trouble sleeping, try these simple changes in your eating habits:
- Eat a small snack several hours before bedtime. Hunger pangs can wake you up, so don't go to sleep hungry. Choose a small, healthy snack, such as a small bowl of oatmeal or cereal with low-fat milk, or yogurt with granola sprinkled on top.
- Avoid large, high-fat meals before bed. A light snack is fine, but eating too much late in the evening can interfere with sleep.
- Avoid heavy, spicy foods, especially if you're prone to heartburn. Eating too much may cause you to feel physically uncomfortable when lying down.
- Don't drink too much liquid. Drinking lots of fluids before bed can cause you to wake up repeatedly to use the bathroom.
- Avoid caffeine. A stimulant, caffeine increases the activity of your nervous system, which makes falling asleep more difficult. Avoid caffeinated beverages eight hours before your desired bedtime. Your body doesn't store caffeine, but it does take many hours for it to eliminate the stimulant and its effects.
- Avoid alcohol. Although it may initially make you feel sleepy, alcohol prevents deeper stages of sleep and often causes you to awaken in the middle of the night.
Nearly everyone has occasional sleepless nights. But if you have trouble sleeping on a regular or frequent basis, see your doctor. He or she can determine what might be the cause of your sleep problem and how it might be treated. If your doctor thinks you could have a sleep disorder, you might be referred to a sleep center for special testing.
Next questionLate-day exercise: Can it cause insomnia?
- In brief: Your guide to healthy sleep. National Heart, Lung, and Blood Institute. Accessed Feb. 17, 2009.
- Afaghi A, et al. High-glycemic-index carbohydrate meals shorten sleep onset. American Journal of Clinical Nutrition. 2007;85:426.
- Eat right ... and get some sleep. American Dietetic Association. Accessed Feb. 19, 2009.
- Bonnet MH, et al. Treatment of insomnia: Nonpharmacologic therapy. http://www.uptodate.com/home/index.html. Accessed Feb. 25, 2009.
- Heartburn, gastroesophageal reflux (GER) and gastroesophageal reflux disease (GERD). National Institute of Diabetes and Digestive and Kidney Diseases. Accessed Feb. 19, 2009.
- Morgenthaler TI (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 23, 2009.
