Sleep Apnea Dietitian Sykesville MD

There’s one sleep saboteur that often goes unrecognized even though it can have a profound effect on how soundly you snooze—your diet. In fact, ood and sleep actually affect one another: If you don’t eat right, you lose sleep; and when you’re sleep'deprived, your eating habits suffer.

Northwest Hospital Sleep Disorders Center Northwest Hospital
(410) 701-4559
5401 Old Court Road
Randallstown, MD
Ages Seen

Montgomery General Hospital
(301) 774-8818
18101 Prince Philip Drive
Olney, MD
Ages Seen

Central Maryland Sleep Center
(410) 494-0350
6535 N. Charles Street
Baltimore, MD
St. Joseph Sleep Disorders Center St. Joseph Medical Center
(410) 337-1240
7601 Osler Drive
Towson, MD
Ages Seen
Medicare: No
Medicaid: No

Eye Care Associates Of Maryland- Eldersburg
(410) 549-2929
1645 Liberty Rd
Eldersburg, MD

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Carroll Hospital Center Sleep and Breathing Disorders Center
(410) 871-7170
200 Memorial Avenue
Westminster, MD
Ages Seen

University of Maryland Sleep Disorders Center Univeristy of Maryland
(410) 547-8500 x314
601 S. Charles Street
Baltimore, MD
Doctors Refferal
Depends on insurance
Ages Seen
1 and up
Insurance: Call
Medicare: Yes
Medicaid: Yes

The Sleep Center Greater Baltimore Medical Center
(443) 802-6867
6701 North Charles Street
Baltimore, MD
Ages Seen
Over 18

American Sleep Medicine
(410) 296-5544
660 Kenilworth Drive
Towson, MD
Ages Seen
4 years up

Sykesville Veterinary Clinic
(410) 549-7798
20 Liberty Rd # C
Sykesville, MD

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Sleep Saboteurs

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By Monica Bhide

If you’re among the estimated 65 percent of Americans who have trouble sleeping at least a few nights a week, you’re probably tired of hearing about all the possible culprits for your bedtime woes, from too much caffeine and late-night TV to not enough exercise or unwind time in the evenings. While all of these factors certainly play a role in your quality of shut-eye, there’s one sleep saboteur that often goes unrecognized even though it can have a profound effect on how soundly you snooze—your diet.

In fact, food and sleep actually affect one another: If you don’t eat right, you lose sleep; and when you’re sleep-deprived, your eating habits suffer, says Sally Kravich, a holistic nutritionist and author of Vibrant Living: Creating Radiant Health and Longevity (SPK Publications, 2003). “It’s the ultimate catch-22,” she says. “A lack of sleep causes leptin, an appetite-regulating hormone, to crash, which causes you to eat more,” she says. “Not only does eating more eventually lead to weight gain and an increased risk of obesity—both of which can affect how well you sleep—but the foods you’re most likely to reach for when you’re tired will keep you up at night.” So what’s an insomniac to do?

For starters, get clear about which foods promote good shut-eye, and which have the potential to keep you up at night, and adjust your diet accordingly.

Sleep-enhancing foods
Whole grains. Fiber-rich foods, such as brown rice and quinoa, do more than keep you full; they contain large amounts of tryptophan, an essential amino acid that increases the levels of serotonin (a feel-good neurotransmitter that calms the nervous system) and melatonin (a sleep-inducing hormone secreted in response to darkness) in the brain. What’s more, whole grains slowly nourish the body throughout the night after you digest them, says Lauren Taylor, CTN, a naturopath in Boulder, Colorado. That makes them an especially good choice for anyone who wakes up hungry during the night. Whole-grain carbohydrates also have a soothing effect. “Certain grains, like oats, act as natural relaxants and help calm the nervous system,” says Taylor.
Legumes. The high levels of B vitamins in legumes, such as black-eyed peas and lentils, also help calm your nervous system, says Kravich. Adds Taylor: “Legumes can be a great choice for an evening meal because they often replace animal protein, which can cause sleep problems.” But legumes are not for everyone, warns Taylor. They can be hard for some to digest. To know if you fall into this category, pay close attention to how you feel after you eat them. If the legumes satisfy your hunger without making you feel overly full or gassy, they could be a good addition to your sleep-inducing arsenal. Have an upset stomach or feel sluggish after a meal of legumes? Skip them altogether or eat them only in moderation.
Herbal teas. Tempted to have a glass of vino to unwind at night? Kravich recommends reaching for a cup of tea i...

Author: Monica Bhide

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