Sleep Apnea Dietitian Urbandale IA

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.

Mercy Sleep Center Mercy Hospital Medical Center
(515) 247-3171
1449 NW 128th Street
Clive, IA
Ages Seen
1 yr and older

Iowa Sleep Disorders Center
(515) 225-0188
4060 Westown Parkway
West Des Moines, IA
Doctors Refferal
Not necessary
Ages Seen
2-100
Insurance
Insurance: All major carriers, including Medicare and Medicaid
Medicare: Yes
Medicaid: Yes

SomniTech Inc Sleep Disorders Center Pleasant Hill
(515) 309-3186
1225 Copper Creek Drive
Pleasant Hill, IA
Ages Seen
10 & up

Eugene Cherny
(515) 254-2265
10611 Hickman Road
Des Moines, IA
Specialties
Cosmetic Surgery
Insurance
Medicare Accepted: No
Workmens Comp Accepted: No
Accepts Uninsured Patients: No
Emergency Care: No


Data Provided by:
David C. Johnson, DPM
(515) 223-1092
1313 Pleasant Dr
West Des Moines, IA

Data Provided by:
West Lakes Sleep Center
(515) 875-9555
5950 University Avenue
West Des Moines, IA
Ages Seen
13-100

somniTech, Inc Sleep Disorders Center Waukee
(515) 226-0900
14225 University
Waukee, IA
Ages Seen
10 & up

Midwest Foot & Ankle Institue
(515) 223-5219
2629 Beaver Ave Suite 15
West Des Moines, IA

Data Provided by:
Mark Reece
(515) 241-8030
1215 Pleasant Street
Des Moines, IA
Specialties
Cosmetic Surgery
Insurance
Medicare Accepted: No
Workmens Comp Accepted: No
Accepts Uninsured Patients: No
Emergency Care: No


Data Provided by:
Jeffrey C Schoon, DO
(515) 224-9666
6010 Mills Civic Pkwy
West Des Moines, IN
Business
West Des Moines Family Physicians
Specialties
Family Practice

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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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