A few tips for a good night sleep

When it comes to a good night's sleep, a few key factors can make a significant difference. I have experienced my fair share of sleepless nights for reasons that, while unknown to my conscious mind, are undoubtedly clear to my subconscious. Anxiety and stress are often the top culprits behind restless nights, but other elements also play a role—such as what we eat and drink before bed. For instance, the difference between consuming hard liquor and wine is considerable. While growing research suggests that no alcohol is the healthiest option, a single glass of wine may not drastically impact sleep, whereas two or more are likely to interfere.

If you enjoy a celebratory glass of wine to mark the end of the day, be mindful of timing—ideally, have it at least a couple of hours before bed, preferably during happy hour. While wine may initially induce drowsiness, relying on it as a sedative is counterproductive. Alcohol disrupts sleep quality, often causing middle-of-the-night wakefulness when its calming effect on GABA—the neurotransmitters regulating impulses between brain cells—wears off. In fact, alcohol interferes with what sleep experts refer to as "sleep architecture," the different sleep phases: deep sleep (the truly restorative phase), light sleep, and REM (the dreaming stage). It can also contribute to more anxious and negative dreams.

What we eat and drink before bed affects the quality of our sleep.

To optimize sleep quality, consider eating a light but satisfying meal in the evening. Fish, rich in Vitamin D and Omega-3 fatty acids, helps regulate heart rate and serotonin levels, promoting restful sleep and preventing nighttime awakenings. On the other hand, red meat should be avoided before bed. Since digestion slows by 50% during sleep, meat—requiring more energy to process—is less ideal. Additionally, its amino acid content can interfere with the brain's absorption of sleep-inducing compounds like tyrosine and tryptophan.

Speaking of tryptophan, this sleep-promoting amino acid is found in turkey, chicken, and dairy products, which explains the post-Thanksgiving urge to nap. For those who don’t eat meat, excellent sources include sunflower seeds, pumpkin seeds, peanuts, sesame seeds, and edamame.

Beyond diet, another effective method for relaxation is yoga nidra. This practice, performed while lying in corpse pose (shavasana), involves guiding attention through different parts of the body. The result is a slowing of brain waves, inducing a state of conscious relaxation known as the “hypnagogic state,” which lies between wakefulness and sleep.

For a time-tested remedy, a warm cup of chamomile tea remains a reliable choice. Chamomile contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, producing a mild yet effective tranquilizing effect.

As part of my personal sleep ritual—one backed by science—I sprinkle a few drops of lavender essential oil on my pillow, benefiting from its hypnotic and sedative properties. Additionally, I prepare a calming latte with almond milk, which also has a soothing effect, and gradually drift into peaceful slumber.

Try these tips and let us know how they work for you!