Health And healing Therapy

If there’s one accessory in particular that’ll get your fitness game on fleek, it’s the heart rate monitor. Not to knock colorful headbands and punny tank tops (because we’re all for a little fitness flair!), but these gadgets go beyond the cosmetic and may help your overall fitness.

Case in point: Using a heart rate monitor may help you find your running sweet spot (aka your ideal training pace) and prevent overtraining. (More on that below.) Plus, gadgets that monitor heart rate are relatively affordable compared to other schmancy fitness trackers, so there’s plenty of value. Best of all, it’s pretty easy to use: Simply strap the heart rate monitor on, connect it to an app or a watch (the monitors themselves often won’t have displays) and get your sweat on. These days, there are even “strapless” heart rate monitors that pick up your pulse from your wrist. 

And while you can technically use these tech toys during any workout, they’re especially useful during certain scenarios, says Jason Fitzgerald, an elite marathoner, running coach, and founder of Strength Running. Follow these five steps to get the most out of heart rate monitors. 

1. Learn your max heart rate.

It may sound simple, but figuring out your max heart rate is actually tricky business—that whole 220-minus-your-age formula is really just an estimate. Heart rate monitors to the rescue! Fitzgerald recommends wearing the monitor during a 5K (if you’re a runner) or a HIIT session to get a better read on your max heart rate. The key to this strategy? Making sure you’re going at an all-out effort. The highest number your monitor records is likely your max heart rate, and that can help you gauge your heart rate range for other types of workouts. Once you have that number, you can put it to use in the following ways. 

2. Find your “easy.”

Nope, we’re not talking about those lazy Sundays spent binge-watching House of Cards. As we’ve discovered, scheduling “easy” workouts is great for balancing your fitness and recovery. But for all the gung-ho guys and gals among us, it can be tough to tone it down. That’s where heart rate monitors come in.

“Wearing heart rate monitors on easy days is a good way to keep yourself honest and make sure your heart rate doesn’t go above what it should be,” Fitzgerald says. For runners in particular, these easy days are opportunities for a lil’ active recovery, to build endurance, and to get some extra miles in—but that only works if the run is, in fact, an easy one.

And though the heart rate in this scenario is a tough thing to calculate (depends on variables like your age and fitness level), it’s likely going to feel super slow—Fitzgerald says most runners will want to keep their BPMs in the 140s or less, and some suggest sticking to 65 to 70 percent of your max heart rate during these recovery runs. Just remember the goal is to be in control, comfortable, and at a pace that’s conversational, Fitzgerald suggests.

3. Go long.

To keep on keepin’ on with any aerobic exercise (and to see improvements in performance), you’ve got to build your endurance. And a heart rate monitor can help you do just that during those longer bouts of exercise. Beginners will want to stick to 50 to 65 percent of their maximum heart rate during endurance training, while intermediate-level people should shoot for 60 to 75 percent, and experienced exercisers should aim for the 70 to 85 percent range.

4. Try for tempo.

Tempo workouts are a runner’s secret weapon behind being able to go faster for longer¹. By training the body to use the oxygen it receives more efficiently, tempo training helps you boost your lactate threshold (aka the point when your body starts to feel wiped out—cueing the burning-muscle sensation). The caveat: If you go too slow, you’re not going to reap these benefits. 

It can be tricky to determine how fast your ticker should beat during tempo training—but the goal is roughly 85 to 90 percent of your max heart rate, Fitzgerald says. You want to be sure that the pace is uncomfortable but still manageable—you’ll likely be maintaining this pace for 20 minutes or so. Ready to try a tempo run? Here are a few methods to try, but it can vary by training program and coach.  

5. HIIT it up.

This fast-and-furious workout is quite the coup, with benefits including a boost in metabolism, amped-up endurance, and major fat-burning potential. The plan of action? First, prepare to work up a serious sweat. Then perform rounds of speed intervals (working at 80 to 95 percent of your max heart rate) and recovery intervals (working at 40 to 60 percent of max heart rate). Depending on the format of your workout, the speed portions can last anywhere from five seconds to eight minutes, with the recovery portions lasting equally as long (or even longer). 

All that said, it’s worth noting that HIIT workouts are really effort-based workouts as opposed to heart rate-based ones, Fitzgerald says. Translation: You’re generally paying attention to achieving all-out effort instead of hitting a certain number on a heart rate monitor—though, hey, it never hurts to use the tools you have handy!

The Takeaway

Not every fitness gadget is worth the moolah, but heart rate monitors can help you level up your cardio—and keep you from slacking or hitting your training too hard. The key to making the most of it? Calculating your max heart rate. Once you’ve got that, you’re just an easy jog, tempo run, or HIIT workout away from a fitter and faster physique.  

Works Cited

1. The influence of training and mental skills preparation on injury incidence and performance in marathon runners. Hamstra-Wright K.L., Columbe-Lilley J.E., Kim H., et al. Journal of Strength and Conditioning Research. 013 Oct;27(10):2828-35.

The big causes of stress in life are easy to ID—major transitions, illnesses and injuries, money issues, a too-busy schedule—the list goes on and on (and on and… ). But they’re not the only things eating away at you. And, as a result, messing with your wellbeing. Even mild stressors have been shown to pose long-term impediments to our health, plus they lower tolerance for more severe stressors like pain ¹.

Before you start to feel even more anxious, take a breath—because we’ve got your back. We rounded up 10 of the sneakiest (and most common) stressors, as well as foolproof ways to outsmart them so they don’t bring you (or your body) down.

The Takeaway

The potential stressors in our world seem infinite. But armed with better frames of mind and strategies to not let them get under your skin, you can greatly minimize the amount of cortisol and other stress hormones floating around in your body. Remember not to let these tips add more anxiety to your life—it’s impossible to never feel stressed, and being overwhelmed every once in a while is just part of existing in a 24-hour world. Instead, consider this list a primer on what to brace yourself for, as well as a reminder that you have a say in how much stress you expose yourself to. Hang in there! And don’t forget to breathe.

Works Cited

1. Differential effects of mild chronic stress on cortisol and S-IgA responses to an acute stressor. Viena, T.D., Banks, J.B., Barbu, I.M., et al. Biological Psychology, 2012 Oct;91(2):307-11.

The big causes of stress in life are easy to ID—major transitions, illnesses and injuries, money issues, a too-busy schedule—the list goes on and on (and on and… ). But they’re not the only things eating away at you. And, as a result, messing with your wellbeing. Even mild stressors have been shown to pose long-term impediments to our health, plus they lower tolerance for more severe stressors like pain ¹.

Before you start to feel even more anxious, take a breath—because we’ve got your back. We rounded up 10 of the sneakiest (and most common) stressors, as well as foolproof ways to outsmart them so they don’t bring you (or your body) down.

The Takeaway

The potential stressors in our world seem infinite. But armed with better frames of mind and strategies to not let them get under your skin, you can greatly minimize the amount of cortisol and other stress hormones floating around in your body. Remember not to let these tips add more anxiety to your life—it’s impossible to never feel stressed, and being overwhelmed every once in a while is just part of existing in a 24-hour world. Instead, consider this list a primer on what to brace yourself for, as well as a reminder that you have a say in how much stress you expose yourself to. Hang in there! And don’t forget to breathe.

Works Cited

1. Differential effects of mild chronic stress on cortisol and S-IgA responses to an acute stressor. Viena, T.D., Banks, J.B., Barbu, I.M., et al. Biological Psychology, 2012 Oct;91(2):307-11.

The big causes of stress in life are easy to ID—major transitions, illnesses and injuries, money issues, a too-busy schedule—the list goes on and on (and on and… ). But they’re not the only things eating away at you. And, as a result, messing with your wellbeing. Even mild stressors have been shown to pose long-term impediments to our health, plus they lower tolerance for more severe stressors like pain ¹.

Before you start to feel even more anxious, take a breath—because we’ve got your back. We rounded up 10 of the sneakiest (and most common) stressors, as well as foolproof ways to outsmart them so they don’t bring you (or your body) down.

1. Late Bedtimes

Crawling into bed after midnight may bump your stress levels. The later students put off going to sleep in one study, the more likely they were to suffer from negative thoughts, ruminative worries, and overall low moods than those who achieved lights out on the earlier side.

And regardless of how many hours they sleep, adults and teens who identify as night owls report feeling more tension, pessimism, and depressive symptoms than their early-bird peers Eveningness and insomnia: independent risk factors of nonremission in major depressive disorder. Chan, J.W., Lam, S.P., Li, S.X., et al. Sleep, 2014 May 1; 37(5): 911–917.. Since anxiety and a brain that won’t shut off interfere with relaxation and sleep, researchers still aren’t certain whether later bedtimes are the primary cause of these negative emotions or whether they simply reflect a more stressed out, unhappy personality structure.

According to the National Sleep Foundation, the best bet is to start winding down a full two hours before you plan on falling asleep (ideally at a time that allows for at least eight hours of ZZZs.) “It’s critical that we set boundaries for when it’s time to shut down,” says Heidi Hanna, Ph.D., author of Stressaholic. So turn off the Netflix, shut down the smartphone, and stem Facebook stalking ASAP after dinner, and feel free to hop in a warm bath or shower to facilitate the relaxation response. “It can also be helpful to set an alarm at least an hour before your intended bedtime,” Hanna adds. That way your body is cued to start winding down.

And lest you find yourself stressing about not being able to fall asleep once you actually get around to it? Try and, well, take the pressure off. “Falling asleep is a spontaneous thing. You can’t force yourself to do it,” says Sally Winston, Psy.D., co-director of the Anxiety and Stress Disorders Institute of Maryland and co-author of What Every Therapist Needs to Know About Anxiety Disorders. “The minute you start telling yourself, “Oh no; it’s 2 a.m. and I can’t sleep!’ you’re done for. Being willing to not sleep is actually what relaxes your body. It’s the willingness to lay in a dark room with your eyes closed and allow yourself to just be there that’ll do the trick.”

2. Lying

From little white fibs to massive deceptions, lying can interfere with our mental and physical health and may even contribute to gastric distress.

But holistic psychotherapist and relationship expert Victoria Lorient-Faibish, M.Ed., author of Find Your “Self Culture,” doesn’t counsel wholesale confession as an antidote to the stress caused by dishonesty. “Many people with a history of lying struggle with fantasies of confession,” she says. “But they often fail to realize that coming clean might make things worse.” Rather than blurting out everything to everyone all at once, Lorient-Faibish recommends first coming clean to a therapist who can help you assess who else to tell your deep-seeded truths to—and how.

3. Caffeine

You know caffeine’s a stimulant—that’s why you rely on it to get you through the week. Unfortunately, in striving to focus and offset fatigue, many of us exceed the daily 300-milligram limit recommended by Michelle Dudash, R.D., author of Clean Eating for Busy Families.

Regularly O.D.’ing on caffeine chronically elevates anxiety, adrenaline, cortisol, and blood pressure, making us more sensitive to everyday stressors and ultimately interfering with sleep Effects of habitual coffee consumption on cardiometabolic disease, cardiovascular health, and all-cause mortality. O’Keefe, J.H., Bhatti, S.K., Patil, H.R. Journal of the American College of Cardiology, 2013 Sep 17;62(12):1043-51..

To avoid the downsides of too much joe, Dudash recommends avoiding coffee and caffeinated soda after work hours and sticking to no more than two 6-ounce cups in the morning. (That 300 milligram limit, by the way, is equivalent to about four cups of most coffees, one 16-ounce grande at Starbucks, or five 20-ounce bottles of soda.)

And remember: Caffeine doesn’t just come from beverages designed to juice you up. Chocolate, some OTC meds (like Midol and Excedrin), and even coffee-flavored ice creams can add to your daily load Determination of the caffeine contents of various food items within the Austrian market and validation of a caffeine assessment tool (CAT). Rudolph, E., Farbinger, A., and Konig, J. Food Additives & Contaminants: Part A. 2012;29(12):1849-60..

4. Alcohol

Hitting the bottle also stimulates the release of cortisol Alcohol Affects the Brain’s Resting-State Network in Social Drinkers. Chrysa Lithari, Manousos A. Lados, Costas Pappas, et al. PLoS One, 2012; 7(10): e48641.. And despite its initial sedative effects it can, like caffeine, exacerbate sensitivity to stress Bidirectional interactions between acute psychosocial stress and acute intravenous alcohol in healthy men. Childs, E., O’Connor, S., & de Wit, H. Alcoholism, Clinical and Experimental Research, 2011 Oct;35(10):1794-803.. Drinking has also been found to interfere with the critical REM stage of nightly sleep cycles Thakkar, M.M., Sharma, R., & Sahota, P. Alcohol disrupts sleep homeostasis. Alcohol. 2014 Nov 11. Pii: S0741-8329(14)20115-7..

But you don’t need to give up Malbec and Manhattans completely. The Department of Health and Human Services recommends limiting alcohol intake to one drink a day if you’re a gal or two per day if you’re a guy. (For reference, one drink means 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.) More incentive to stick to the limits: Studies show moderate drinking is linked to lower levels of inflammation and may be linked to lower rates of depression and stress Close Relationships, Inflammation, and Health. Janice K. Kiecolt-Glaser, Jean-Philippe Gouin, & Liisa Hantsoo. Neuroscience & Biobheavioral Reviews, 2010 Sep; 35(1):33-38. Atypical Epidemiologic Finding in Association between Depression and Alcohol Use or Smoking in Korean Male: Korean Longitudinal Study of Aging. Noh, J.W., Juon, H.S., Lee, S., et al. Psychiatry Investigation, 2014 Jul; 11(3): 272–280.. Or you can always ask for seltzer with a splash of cranberry as a happy hour alternative.

5. Exercise

Let’s be clear: Moderate exercise is awesome for your health. But because we receive so much positive reinforcement for doing it, many of us fail to realize when we’re, well, overdoing it. Regularly pushing ourselves past the brink of what our bodies can handle (including exercising on top of heavy demands at work, relationship or social drama, and other life pressures) skyrockets stress hormones and can mess with our moods.

Signs that you may need to scale back and could have overtraining syndrome include difficulty falling asleep, restless sleep, feeling exhausted all day (no matter how much coffee you down), difficulty focusing, and lack of motivation, says exercise physiologist Mike Bracko.

Before you break, do yourself a favor and take a rest day or opt for lighter workouts when you’re feeling frazzled or experience these symptoms. To recharge, Bracko recommends taking three or four days off of your normal routine, switching up your regimen (like opting for a spin class if you normally do weight lifting, or vice versa), or just toning it down (think: walking instead of running or doing squats with just your bodyweight).

“Changing the intensity of your workout or opting for less intense, shorter sessions of active rest exercises will help restore the glycogen in muscles that can become depleted from prolonged activity,” Bracko explains. “A few days of this can have amazing effects on a person’s energy.”

6. Opening Your Inbox

It’s not necessarily the amount of e-mails we receive in any given day, nor is it the thought that our inboxes are steadily expanding faster than the speed of light that makes us feel more nuts. Science says it’s actually the number of times we check our e-mail that skyrockets stress levels.

No need for FOMO, just cap yourself to a certain number of e-mail checks per day. (Three times is the golden number, according to the study.) If you work in an office where e-mail is the expected means of communication, apply the limits to home. “Managing your knee-jerk reaction to respond immediately helps free you from that sense of urgency that can make such a mess out of your stress levels,” Winston says.

7. Noise

From car horns to wailing sirens to shrieking babies to that coworker who won’t stop rhythmically clearing his throat (ah-ah-hem!), intrusive noises of all types can kick-start the body’s cortisol response, elevate stress and anxiety levels, and possibly raise the risk of cardiovascular disease—especially if they’re unpredictable or interrupt our concentration Is the din really harmless? Long-term effects of non-traumatic noise on the adult auditory system. Gourévitch, B., Edeline, J.M., Occelli, F. Nature Reviews: Neuroscience, 2014 Jul;15(7):483-91. Environmental noise pollution in the United States: developing an effective public health response. Hammer, M.S., Swinburn, T.K., & Neitzel, R.L. Environmental Health Perspectives, 2014 Feb;122(2):115-9. Auditory and non-auditory effects of noise on health. Basner, M., Babisch, W., Davis, A., et al. Lancet, 2014 Apr 12; 383(9925): 1325-1332.. The less control we feel we have over these aural interruptions, the worse they make us feel.

You don’t have to put up with that. Noisy neighbors and cacophonies from the street can be mitigated by carpets, rugs, and curtains that absorb sounds rather than reflect them like hardwood floors and bare walls do. The larger and heavier the textile, the better: Apparently tufted carpets are best.)

After redecorating, try tuning up calm music. Relaxing beats have been shown to trump silence in stemming stress hormone surges following nerve-wracking events, while nature sounds (even recorded ones) seem to soothe even better Effects of relaxing music on salivary cortisol level after psychological stress. Halfa, S., Bella, S.D., Roy, M., et al. Annals of the New York Academy of Sciences, 2003 Nov; 999:374-6 The Effect of Music on the Human Stress Response. Myriam V. Thoma, Roberto La Marca, Rebecca Bronnimann, et al. PLoS One, 2013; 8(8): e70156.. Or try earplugs if the noise is too much Earplugs and eye masks vs routine care prevent sleep impairment in post-anaesthesia care unit: a randomized study. Le Guen, M., Nicolas-Robin, A., Lebard, C., et al. British Journal of Anaesthesia, 2014 Jan;112(1):89-95..

8. Commuting

Here’s a reason to start telecommuting: Lengthy daily drives to work topping 10 miles each way may increase the risk for anxiety and depression, and no wonder since the more time we spend in transit, the higher our cortisol levels have been shown to creep Commuting Distance, Cardiorespiratory Fitness, and Metabolic Risk. Hoehner, Christine M., Barloe, Carolyn E., Allen, Peg, et al. American Journal of Preventive Medicine, 2002 Jun; 42(6):571-578. Rail commuting duration and passenger stress. Evans, G.W. & Werner, R.E. Health Psychology, 2006 May;25(3):408-12..

It doesn’t matter if you drive or ride: A survey of more than 21,000 people aged 18 to 65 pegged longer commutes by all modes of transportation, public and private alike, to more health problems, higher fatigue, exhaustion, and even insomnia Relationship between commuting and health outcomes in a cross-sectional population survey in southern Sweden. Hansson, E., Mattisson, K., Bjork, J., et al. BMC Public Health, 2011 Oct 31;11:834..

There is hope, though. While biking to work or walking the company parking lot’s length before clocking in at the office are great alternatives, Winston says a much better solution lies in reframing our perspective of commuting altogether. “If you see something as stressful, it will be,” she explains. Flying into a rage at finding yourself in a bottleneck or sandwiched between strangers on a bus blinds you from the unsuspecting freedom of accepting your powerlessness over the matter. “Being stuck in traffic is when you’re off the hook,” Winston says. “It’s not your fault if you’re late.”

Instead, consider commuting the perfect opportunity to practice mindfulness. This doesn’t mean doing breathing exercises when a fellow commuter’s armpit hovers over your face. “It simply means looking around at the other people, listening, and taking note of the sights, smells, and sounds,” Winston explains. Even if they’re abrasive. 

9. Processed Foods

Cortisol levels rise naturally whenever we eat, mainly to aid in the breakdown of proteins, carbs, and fats so our bodies can use them Sex differences in HPA axis activity in response to a meal. Martens, E.A., Lemmens, S.G., Adam, T.C. Physiology & Behavior, 2012 May 15;106(2):272-7. The postprandial rise in plasma cortisol in men is mediated by macronutrient-specific stimulation of adrenal and extra-adrenal cortisol production. Stimson, R.H., Mohd-Shukri, N.A., Bolton, J.L., Journal of Clinical Endocrinology and Metabolism, 2014 Jan;99(1):160-8..

But the stress hormone also regulates inflammation, which can be caused by processed foods containing high levels of saturated and trans fat, sugar, or chemical additives, Dudash says. From fast food to deceptively unhealthy meal replacement bars, frozen meals, and candy, chronically consuming processed foods cranks cortisol—which is good at some levels—to unhealthy heights in the body, she adds. Over time, this can cause blood sugar imbalances, weight gain, digestive issues, immune system suppression, and even heart disease A Comprehensive Review on Metabolic Syndrome. Kaur, J. Cardiology Research and Practice, 2014;2014:943162..

This is yet another reason to eat whole foods. (Dudash encourages ones that aren’t found in packages.) When you do purchase something with a label, check the ingredients to be sure there are no partially hydrogenated oils (a.k.a. trans fats), and try to keep fast food to a minimum, she recommends.

Even better: Stock up on foods that buffer sensitivity to stress. Walnuts, almonds, and pecans facilitate synthesis of the feel-good hormone serotonin, while omega-3 fatty acids can help reduce inflammation and anxiety, so don’t forget to have some fish.

10. Dieting

On the flip side, you may think you’re being healthy by keeping close tabs on what you eat or making sure your caloric intake doesn’t exceed a particular number. But the vigilance dieters often have to exert coupled with the strain of restricting impulses to cheat tends to amplify stress and anxiety Low Calorie Dieting Increases Cortisol. Tomiyama, A.J, Mann, T., Vinas, D., et al. Psychosomatic Medicine, 2010 May; 72(4):357-364..

“Obsessing over labels and ingredients can sometimes be more stressful to our body than eating the occasional Crunch bar,” Winston says. It’s fine to strive toward health, but being too controlling in your eating or thinking of foods as “good” or “bad” can completely sap the enjoyment out of food, she adds. So no matter what your goals are, have that brownie or pizza or second (or third) margarita once in a while.

The Takeaway

The potential stressors in our world seem infinite. But armed with better frames of mind and strategies to not let them get under your skin, you can greatly minimize the amount of cortisol and other stress hormones floating around in your body. Remember not to let these tips add more anxiety to your life—it’s impossible to never feel stressed, and being overwhelmed every once in a while is just part of existing in a 24-hour world. Instead, consider this list a primer on what to brace yourself for, as well as a reminder that you have a say in how much stress you expose yourself to. Hang in there! And don’t forget to breathe.

Works Cited

1. Differential effects of mild chronic stress on cortisol and S-IgA responses to an acute stressor. Viena, T.D., Banks, J.B., Barbu, I.M., et al. Biological Psychology, 2012 Oct;91(2):307-11.

Health professionals may debate the benefits of dairy or the best time to exercise, but there’s one thing they all agree on: Sleep is really freaking important. Getting a good night’s sleep is tied to a slew of health benefits, like clarity of thoughts, quicker reflexes, and an improved mood. That means that not getting enough shut-eye can have some real consequences too, like an out-of-whack appetite (leading to weight gain), growth issues, even a slumping immune system¹.

And believe it or not, what you eat before bed (and when you eat it) can have a serious impact on your sleep quality². 

To help you catch more Z’s, we’ve compiled exactly what you should (and shouldn’t) eat before putting on your PJs to ensure an excellent night of sleep.

Sleep Superstars

Tryptophan is magic. This amino acid is found in all types of food, including turkey—although it’s not to blame for your Thanksgiving coma. But research shows that foods with tryptophan produces serotonin, which helps promote sleep³.

“Many people believe eating foods that contain tryptophan will help induce sleep,” says Jessica Redmond, RD. “This recommendation arises from past research, which has shown that a tryptophan deficiency leads to a serotonin deficiency, and serotonin is one of the hormones that influences our circadian rhythm and sleep patterns. The solution? Eating foods like turkey, soy beans, and pumpkin seeds, which contain decent amounts of tryptophan.”

Adding some whole grains. Breads, crackers, pastas, or rice combined with a protein, like turkey, eggs, or low-fat dairy, may be the perfect combination for a pre-sleep snack. “The carbohydrate-containing foods help the tryptophan-rich foods get absorbed by the brain,” says Lindsey Joe, RD. 

Consider cherries. These guys are one of the few natural sources of melatonin, a hormone your body produces that’s often recommended as a sleep aid. One study found that a tart cherry juice blend helped older adults struggling with insomnia⁴.

Munch on magnesium. Foods high in magnesium, like dark leafy greens and avocado (did someone say late-night guacamole?) may be just what you need to ease into dreamland. In one study of older adults with insomnia, magnesium had a positive effect on the quality of their sleep, like the length of time they slept and their ease in waking up (among other factors)⁵.

Sleep Stealers

Skip the late-night cup of joe. This one isn’t a shocker, but it bears repeating. “A good night’s sleep requires a specific formula for success, which can vary from person to person. There are, however, certain foods you should avoid to get maximum Z’s, such as caffeine-containing foods or beverages,” Joe says. “Keep your caffeine intake to 200 to 300 mg per day and avoid it close to bedtime.” And don’t forget caffeine isn’t only lurking in your latte: It can also be found in chocolate, energy drinks, soft drinks, and tea.

Ease up on alcohol. Sure, a glass (or two—let’s be honest) of red wine at night may make you feel sleepy, but drinking before bed could actually disturb sleep in healthy people. “Be sure to cut back on nightcaps, enjoying no more than one drink per day for ladies and two drinks per day for gents,” Joe advises. 

Say no to high-fat foods: Sorry, but a late-night rendezvous with Ben and Jerry could lead to restlessness in the wee hours. “High-fat foods such as chips, fried foods, or ice cream should be avoided before bed,” advises Lisa Moskovitz, RD. “Fat takes a long time to digest which will keep the body awake, or not well-rested, throughout the [digestion] process.”

What to Pick—and How Much

“To help prepare you for sleep, it is best to avoid eating large meals in the hours leading up to bedtime,” Redmond says. “If you have to eat a late dinner, keep the portions a bit smaller than usual.” If you’re snacking, try putting your food in a bowl, instead of eating it straight out of the package, which can be dangerous territory especially if you’re zoned out in front of the TV.

Redmond suggests these snacks to promote a healthful, rested night of sleep:


•    Low-fat milk and whole grain cereal 


•    Natural peanut butter on whole wheat bread


•    Yogurt with half a banana and/or one tablespoon of chopped walnuts


•    Two cups plain popcorn with a drizzle of olive oil

The Takeaway

Don’t sacrifice a solid night’s sleep to a late-night snack attack, but that doesn’t mean you have to go to bed hungry. A warm glass of milk and some crackers could be just the trick to punch the clock to sleepy time. If you’re eating near your bedtime, remember these three pointers:

•    Focus on foods that contain tryptophan (like turkey, eggs, and milk), which can help promote sleep.


•    Avoid caffeine, alcohol, and high-fat foods (damn you, Chunky Monkey!). They’ll hinder your ability to count those sheep.


•    If you have to eat right before bed, a eat small meal or pre-portioned snack.

Works Cited

1. Short Sleep Duration Promoting Overconsumption of Food: A Reward-Driven Eating Behavior? Chaput, J., Department of Human Nutrition, University of Copenhagen, Frederiksberg C, Denmark, Sleep. 2010 Sep 1; 33(9): 1135–1136.


2. Relationship between food intake and sleep pattern in healthy individuals. Crispim, C.A., Zimberg, I.Z., dos Reis, B.G., et. al., Departamento de Psicobiologia, Universidade Federal de São Paulo, São Paulo, Brazil, Journal of Clinical Sleep Medicine. 2011 Dec 15;7(6):659-64. doi: 10.5664/jcsm.1476.


3. Diet promotes sleep duration and quality. Peuhkuri K., Sihvola N., Korpela R., Institute of Biomedicine, Pharmacology, Medical Nutrition Physiology, University of Helsinki, Helsinki, Finlandm, Nutrition  Research. 2012 May;32(5):309-19


4. Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Pigeon, W.R., Carr, M., Gorman, C. Journal of Medicinal Food. 2010 Jun; 13(3): 579–583.


5. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Abbasi, B., Kimiagar, M., Sadeghniiat, K., et. al. Faculty of Nutrition and Food Technology, Tehran, Iran, Journal of Research in Medical Sciences. 2012 Dec; 17(12):1161-9.