Sleep Apnea Dietitian Takoma Park 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.

Sleep Center National Rehabilitation Hospital
(202) 877-1683
102 Irving Street NW
Washington, DC
Ages Seen
16 years and up

Sibley Memorial Sleep Disorders Center Sibley Memorial Hospital
(202) 364-7676
5255 Loughboro Road Nw
Washington, DC
Doctors Community Hospital Sleep Disorders Center Doctors Community Hospital
(240) 965-8452
8118 Good Luck Road
Lanham, MD
Ages Seen
12 and older

Virginia Hospital Center Sleep Lab
(703) 558-6789
1625 N. George Mason Drive
Arlington, VA
Ages Seen

American Sleep Medicine- VA
(703) 448-7444
8300 Boone Boulevard
Vienna, VA
Ages Seen
8yrs. +
Insurance: We take all insurances
Medicare: Yes
Medicaid: Yes

The Center for Sleep & Wake Disorders
(304) 654-1575
5454 Wisconsin Avenue
Chevy Chase, MD
Ages Seen

Georgetown University Hospital Sleep Disorders Center
(202) 444-3610
3800 Reservoir Road NW
Washington, DC
Ages Seen
Medicare: Yes
Medicaid: Yes

Arlington Sleep Medicine, Ltd.
(703) 243-6700
3833 N. Fairfax Drive
Arlington, VA
Ages Seen
12 and older

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

James E Callan MD
(301) 891-6130
7610 Carroll Ave
Takoma Park, 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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