![]() ![]() They also produce enough insulin to help clear the way for tryptophan to get to the brain. Oats are another complex carb that may have a similar sleep-promoting effect to potatoes. THE BEST FOODS FOR SLEEPĪside from potatoes and sweet potatoes, what are some other healthy bedtime snacks? Here are five foods to eat for better sleep: OATS Drizzling your baked potato with a little Greek yogurt, olive oil, avocado, or almond butter-all of which provide a dose of healthy fats-helps further stabilize blood sugar and aids in the absorption of fat-soluble nutrients such as beta-carotene (which helps support healthy eyes and skin and a stronger immune system). “Eating a potato for dinner or at least four hours before bed may promote better sleep than eating it an hour before bed,” Scharman Draughon says “It takes time for all these sleep-promoting reactions to occur in the body.” That said, everybody is a little different, so you may need to experiment to find your ideal potato-eating window.Īnd if you can stomach it, eat the potato skin, too! This provides an extra dose of fiber which promotes balanced blood sugar- and eating enough fiber every day has been associated with improved sleep. Your best bet: Incorporate it into your dinner several hours before bed, or (if you’re still hungry) have half a potato as a small late-night snack a bit closer to bedtime. “Eating any food within 60 minutes of going to bed can negatively affect your sleep,” says Scharman Draughon. Whatever potato you choose, don’t eat it too late in the evening. “White potatoes produce similar sleep effects as sweet potatoes, but sweet potatoes contain more tryptophan than white potatoes and a nice dose of beta-carotene,” says Scharman Draughon. What about white potatoes? They’re not as nutrient-rich, but as long as you’re not eating them in the form of French fries, go ahead and give them a try. Sweet potatoes also contain magnesium, which aids in the production of the neurotransmitter gamma-aminobutyric acid (GABA), which calms nerve activity and helps you relax. “They have the right balance of nutrients like potassium and vitamin B6 to stimulate the production of the sleep hormones serotonin and melatonin,” says Scharman Draughon. Think of sweet potatoes like a natural (and delicious) sleep supplement. POTATOES CONTAIN SLEEP-SUPPORTING VITAMINS AND MINERALS “More tryptophan in the brain helps promote more serotonin production and consequently more of the sleep-enhancing hormone melatonin.” 3. “They have the right amount of complex carbohydrates to elicit an insulin response that clears the way for the amino acid tryptophan to flood the brain with less competition from other amino acids,” says Judes Scharman Draughon, MS, RDN, author of 12 Fixes to Healthy. In fact, the nutrients they contain make them one of the best tryptophan foods for sleep. ![]() Sweet potatoes still have a moderate impact on blood sugar, but that isn’t a bad thing. POTATOES HELP YOUR BODY PREPARE FOR SLEEP Translation: Not a recipe for good sleep. Sugary foods and refined carbs, on the other hand, can cause a blood sugar spike and subsequent drop about four hours later-and this drop is associated with increased production of the neurotransmitter norepinephrine, which promotes alertness. This means complex carbs lead to a slower, steadier rise and fall in blood sugar, not the type of blood sugar surge and subsequent drop that interferes with sleep. They digest more slowly than the simple carbs present in sugary foods, refined grains, and baked goods. Complex carbs are carbs composed of fibers and starches (think: the kind you find in whole plant foods such as potatoes and other veggies, legumes, and whole grains). POTATOES HELP STABILIZE BLOOD SUGARĪ study in the Journal of Sleep Research found carbohydrates were associated with less difficulty staying asleep-but only complex carbohydrates. ![]() ![]() While it may seem like a strange pick, there are a few reasons why potatoes are some of the best foods to eat for better sleep. Sweet potatoes, in particular, are a lovely little package of good carbs and sleep-promoting micronutrients. But did you know nutrition can be another tool to help you slumber? If you struggle with sleep, chances are you’ve tried it all: eye masks, reducing nighttime screen time, guided meditations, and more. Original Article | by Stephanie Eckelkamp
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