How to Eat to Sleep Better
Did you know that the eating habits you have can affect your sleep? Although this may be a chicken-egg conundrum, in regards to when you have bad eating habits it can affect your sleep or when you have bad sleeping habits it can affect your eating habits. Either way as sleep is the focus of this article. It is safe to choose bad eating habits are the cause of a lack of quality sleep. Therefore, when you cannot sleep one common food cause is what you did not eat or what you did eat. This is in consideration of when, where and what you ate among other things. If it is obvious to you that what you eat is the reason you are not sleeping well. It is best to seek advice from the sleep experts and a nutritionist to get tips on how to eat to sleep better as discussed below.
Avoid an afternoon coffee break
Are you a fan of the afternoon java fix to boost your focus for the remaining hours of the day? This soothing coffee break may be doing more harm than good to your sleep quality. Unfortunately, it takes at least six hours for your body system to clear all the caffeine you drank. However, this is not known to most people as most of them use coffee as a stimulant to increase their focus. Yet, it contributes to insomnia hence causing you to sleep poorly. The good news is that this is just a bad habit that can be changed to a good one by opting to take your coffee in the morning. To give enough time to eliminate any elements that interfere with your sleep and as a result, your sleep is not affected.
Avoid spicy foods
Although not everyone is affected by a spicy dinner. To others, once they lay down on their purple bed they get reflux. This is because the spices go into your esophagus through gravity once you lie down causing sleep disruption. Therefore, if this is a similar case to yours, it is best to avoid spicy foods at least before dinner if not completely. Besides, some studies have noted that eating spices before going to bed increases the chances that you will get nightmares. However, heartburns and indigestion are common complaints among most people.
Watch your choice of dessert
The choice of dessert you eat before bed could contribute to how best you sleep. As an example, ice-cream before bed is a common choice that is high-fat dairy food. These types of foods are known to interfere with your sleep among the high sugar and low fiber foods. They cause you to have less restorative sleep due to a lot of sleep arousal. Also you experience slow digestion, as a result, you get gastroesophageal reflux. Hence you can choose to have a more a healthier snack as dessert. For instance, walnuts, berries and others that help in aiding sleep and a handful is filling enough as a late-night snack.
Add sleep-inducing foods
The different foods that people consume have various benefits and uses to the body. Plus, some foods are ideal to help you sleep soundly. Unfortunately, many people are not familiar with them and the lack of this knowledge is causing their sleep quality and quantity. This can be in the form of smoothies, teas or a simple snack that you eat after your dinner. Some of the teas that help with sleep are chamomile tea as it helps to calm your nerves down. Optionally, you can have a smoothie by mixing bananas, kiwi fruit and tart cherry juice concentrate as they all contribute to faster sleep. This is because there is magnesium in bananas that helps with sleep. While the kiwi fruit help to raise the levels of serotonin hormone that helps with calming the mind and body.
Eat early and sleep early
It is a common habit that most people have to eat dinner as early as 5 p.m. and sleep as late as midnight. By this hour if you do not have a snack before bed you will sleep hungry and hence interfere with your sleep. Thus, it is advised to avoid turning and tossing in bed due to feeling hungry. It is best that hours after dinner if you had an early dinner that you have a snack that has sleeping properties. Some good options are cereal with low-fat milk, crackers, and cheese. Hard cheese is preferred to soft cheese as they have tyrosine which is a compound that helps with sleep. Consult with your nutritionist for other optional snacks to this and avoid eating too late and too much as well as it could lead to other health complications.
When you have your friends and relatives over and you are enjoying a big dinner. There is no fault at this, the issue is when you tend to overeat as you want a bite of everything or more helpings of your favorite. Through this, you will feel uncomfortable and when you head off to sleep you will struggle to get quality sleep. The reason for this is the body struggles a lot to digest food when you are lying down as it works best when you are standing or sitting. Also, the digestive system takes longer when you are lying down hence the discomfort. Therefore, to prevent staying up at night practice portion control.
Check your alcohol intake
Although most people have a bottle of beer or two before bed and it helps them sleep fast. Unfortunately, although you fall asleep fast your quality of sleep will be so poor. This is because alcohol makes you dehydrated and you don’t get the deep sleep that is part of the sleep cycle which is also the reason you get a hangover. Hence, if you have to have a drink after dinner, take a bottle of water with every bottle to reduce its effects. Optionally, you can work on changing this lifestyle habit to boost your sleep.