Need More Sleep? Try These Strategies NOW!

Woman s Day

By Joy Bauer, RD


Adequate slumber (7 to 9 hours is the sweet spot) does more than make you feel human-a well-rested engine is essential for controlling your weight and sharpening your memory. Surprisingly, what you eat can play a big role in the quality of your rest. Here, the best snooze advice from Joy Bauer, RD. Photo by Getty Images.



Related: Check out these healthy afternoon snacks that keep you full.


Warm milk really might help you sleep better.
Milk contains tryptophan, which your body uses to make serotonin, a brain chemical that promotes sleepiness. Because tryptophan needs carbohydrates to work its sedating magic in your brain, milk is a natural choice since it has the drowsy duo-and warming it up adds to the soothing sensation.


Related: See 8 calming foods that ease stress.


Avoid eating a late meal, then going straight to bed.
Consuming a heavy dinner-or even a super-size bedtime snack-can make you feel lethargic, and there's a good chance you'll feel uncomfortably full when you lie down. Even worse, you may develop heartburn or gas, which makes falling asleep extra-challenging. For peaceful slumber, aim to eat dinner at least 3 hours before you hit the sack (and when that's not possible, enjoy a lighter meal under 400 calories). If you need a late-night nibble, keep it at 200 calories or less. Three smart presleep snacks:

1 cup 0% plain Greek yogurt with 2 Tbsp crunchy, low-sugar cereal

3 cups lowfat popcorn topped with 2 Tbsp grated Parmesan

Rice cake spread with hummus and topped with 1 to 2 slices of turkey breast


Related: Discover the 6 best foods for sensitive stomachs.


Talk to your doctor about sleep aids.
One of the most popular options is melatonin, a hormone that helps regulate your sleep and wake cycles. Because many people with sleep problems also have low melatonin levels, taking an over-the-counter supplement might be helpful. You can also amp up your intake of foods that naturally contain melatonin, like tart cherries and walnuts.


You May Also Like:
15 Fiber-Packed Foods
50 Surprising Foods Under 100 Calories
8 Secrets of Sexually Satisfied Couples