Dietitian Urges 300-Mg Caffeine Cap, 10-Hour Cutoff for Better Sleep

1 articles · Updated · Fox News · Aug 31

Erin Palinski-Wade said better sleep starts with diet patterns that steady blood sugar, arguing that overnight wake-ups can sometimes reflect glucose swings rather than insomnia alone.
Combining lean protein, slow-digesting carbohydrates and healthy fats in meals and snacks is her top strategy to prevent energy crashes and support more restorative sleep.
Tart cherries were her leading food recommendation: 4 to 6 ounces of 100% tart cherry juice or about a quarter cup of dried cherries, though research on sleep benefits remains limited and mixed.
300 milligrams or less is the daily caffeine “sweet spot,” she said, with intake ideally stopping about 10 hours before bed because later or heavier use can raise stress hormones and disrupt sleep.
Nuts, seeds, olive oil and avocados may also help by supplying antioxidants and anti-inflammatory compounds that support a more restful state.