From personal routine to stress levels, there are many elements a person can adjust to improve their sleep. But as Dr. Michael J. Ellenburg of the Ellenburg Center for Natural Medicine explains, there is one factor that often gets overlooked: food. While the relationship between food and sleep is a complicated one, an assessment of a person’s diet can point out potential problem areas. To help patients find ways to tweak their nutrition, this natural medicine specialist of Anchorage, AK, highlights a few common dietary issues that negatively impact sleep—and how to address them.  

Dietary Choices That Affect Your Sleep

1. Caffeine Use

Caffeine is a stimulant that boosts adrenaline production and blocks brain chemicals that promote sleep. While the substance only takes about 15 minutes to enter the bloodstream, its effects can last for several hours. As a result, consuming caffeine a few hours before bed can lead to sleeplessness and low-quality rest. To prevent such problems, it’s best to stick to water and other non-caffeinated drinks once late afternoon rolls around.

2. High-Calorie Intake Before Bed

Many believe that eating a big meal late in the day can make falling asleep easier. But while certain nutritional components—such as carbohydrates—trigger fatigue, eating a lot can negatively impact the quality of your sleep. To turn food into fuel, the body must engage in a series of complex digestive processes—which requires energy. You waste resources digesting food instead of supporting cellular health as you rest. This can leave you feeling lethargic even after a full night of slumber. For that reason, natural medicine specialists recommend reserving high-calorie meals for the morning and eating less at night.

3. Lack of Nutrients

Eating a varied diet can help you gain the nutrients necessary to support healthy sleep. For example, in addition to being a natural remedy for immune system issues, vitamin C boosts serotonin levels, which have a positive impact on sleep. Similarly, selenium is an antioxidant that can help the body fall asleep easily. Other important nutrients include vitamin D, potassium, phosphorous, and lycopene.

While it’s clear that what you eat is closely connected to how well you rest, figuring out how to fix dietary issues can be challenging. That’s why Dr. Ellenburg takes special care to work with patients individually and provide a comprehensive review of their diet and sleep habits. Using his expertise as natural medicine doctor, he can offer a variety of nutritional strategies to ease problems ranging from fatigue to insomnia. Learn more about what he offers online, or call (907) 563-2366 to schedule an appointment at his natural medicine clinic in Anchorage.