Small changes make big differences.

Tuesdays with MOJO/You sleep (like) what you eat

Marjorie Spitz RentoComment

We’ve already talked a lot about sleep routines. Now let’s talk about the yummy food we like to chow down on! When it comes to nourishment in the form of food or drink, we can absolutely influence our body’s ability to get quality sleep.

Is what you eat keeping you up at night? You may find the answer to be a surprising “yes!”

First, you want to stick with the golden rules of:

  1. Complete dinner at least 2-3 hours prior to bedtime to allow for digestion
  2. That goes for alcohol too! (although a glass of wine may help put you to bed, it is also more likely to cause interrupted sleep)
  3. Try to avoid bloat-inducing foods (like a big fat steak) right before bed time and stick with foods that encourage digestion, and boost melatonin.
    1. That will help you avoid heartburn as well

Beyond those, consider what you’re eating throughout the day and whether it may contribute to a restful or disruptive night of sleep.

Say yes to the bed-rest:

  • Heavy up on fiber rich foods like whole grains (also rich in magnesium), beans, seeds, bran and nuts. “Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin.”
  • Consume melatonin (the sleep hormone) boosting foods like tart cherry juice (splash some in your water), broccoli, bananas, jasmine rice and ginger.
  • It’s also important to note that certain micronutrients are needed in order to produce melatonin. Whenever possible, work in vitamin B-6, zinc and magnesium rich foods like fatty fish, bananas and almonds.
  • Know why that warm glass of milk may help you sleep? Because if you are calcium deficient, you may have difficulty sleeping. So, go ahead and include dairy in your diet (assuming you’re not intolerant!) as well as dark leafy greens.

Say no to the disruptive flow:

  • Sorry gang, but it’s ideal to limit caffeine, sugar, chocolate (sniff) and super fatty foods (like that bacon cheeseburger which can stimulate acid production), especially too close to bedtime.

What do you eat, and do you notice if it has an impact on whether you wake up feeling energized or fatigued? Pay attention in order to make small adjustments that result in better quality zzzzs.


These are all things we will discuss at the upcoming Montauk Sleepscape Retreat where you can look forward to sleep inducing teas, golden milk and yummy foods and practices to lure you off to dreamland. The deadline is next Tuesday, and there are just a couple of spots left. If you mention Tuesdays with MOJO you may be eligible for specials.

Just thinking about it makes me want to crawl into my comfy ocean view bed.

Dreamfully yours,

Marjorie, Chief MOJO Maker™

Upcoming Events: Last week to sign up!

Montauk Sleepscape Retreat, May 3-6 – Ocean air, beachfront accommodations, yoga, meditation, great food, sunset boat cruise, techniques for getting quality sleep, and 1:1 health coaching. Only a few spots left!