Joy Bauer MS, RD, CDN TODAY nutritionist and diet editor • Profile • E-mail

Insomnia has many different faces. It can mean difficulty falling asleep, frequent waking throughout the night, or waking up too early in the morning.

It is not unusual for just about anyone to have difficulty sleeping once in a while, particularly in times of stress, or during travel, or if the environment is too hot, cold, noisy, or bright. These types of short-term insomnia are annoying, and can certainly affect the way you function the next day, but they are often easily remedied.

On the other hand, if insomnia occurs at least three nights a week for a month or longer, it is considered chronic. At this point, lack of sleep becomes more than just an annoyance, it can be life altering. Almost all cases of chronic insomnia can be traced to a medical condition, a lifestyle habit, or a psychological preoccupation. I strongly urge anyone who has experienced long-term insomnia to see a doctor, no matter what you think the cause is, no matter whether it is based in physiology or psychology. Help is available.

How food affects sleep
Combating insomnia through nutrition is about eating the right combination of foods in the evening, and — perhaps even more importantly — knowing what foods to avoid.

What not to eat before bed
Caffeine
It should be obvious, but you should avoid caffeinated drinks and foods — coffee, tea, many soft drinks, and chocolate — several hours before bed. Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. For people who are sensitive to caffeine, that excitation is not pleasant, making them feel jittery and slightly ill. If you drink caffeinated drinks too close to bedtime, chances are it will keep you awake. Of course, what “too close” means is totally individual. Sensitive people should stop drinking caffeine at least eight hours before bedtime (that means by 3pm, if you hit the sack at 11pm). You can play with your particular timing … just don’t experiment on a night when you absolutely must get a good night’s sleep.

Alcohol
Although many people use alcohol to help them relax before bed, the effects can wear off, so they wake up in the middle of the night. Over time, alcohol-induced sleep becomes less restful, so sleepiness will become a constant fact of life. I’m not saying you need to give up alcohol, but don’t use it like a sleeping pill; and if you have insomnia, I strongly recommend omitting alcohol for a few weeks to see if your sleep problem resolves.

Large meals close to bedtime
Eating a huge dinner, or even a large before-bedtime snack, may make you feel drowsy, but the sleep won’t necessarily take. When you lie down and try to sleep, your digestion will slow down, make you feel uncomfortable, and possibly keep you awake. I recommend eating a dinner that has no more than 600 calories (and optimally at least three hours before bed). The good news: all the dinner meal plans in my book are designed to have no more than 600 calories.

Stop liquids 90 minutes prior to bed
The single best piece of advice I can give to those of you who wake up in the middle of the night to visit the bathroom is to not drink water or fluids within 90 minutes of bedtime. It takes that long for your body to process liquid of any type. If you must drink to take medication, take a small sip. If the medication requires a full glass of water, take it earlier in the evening if possible.

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