What You Eat Affects How You Sleep
If you knew the right foods to help you get the best sleep possible, wouldn't you surely have them? And if you knew which foods would hinder your restful slumber, wouldn't you avoid them? Now's your chance to learn which foods to eat, and which to stay away from for a good night's sleep.
Reach for Tryptophan-Rich Foods
We've
all heard of warm milk's magical ability to send us off to dreamland.
Do you know why it's true? Dairy foods contain tryptophan, which is a
sleep-promoting substance. Other foods that are high in tryptophan
include nuts and seeds, bananas, honey, and eggs.
Indulge Your Craving for Carbs
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, milk and crackers, or a cheese sandwich etc.
Have a Snack Before Bedtime
If
you struggle with insomnia, a little food in your stomach may help you
sleep. But don't use this as an open invitation to pig out. Keep the
snack small. A heavy meal will tax your digestive system, making you
uncomfortable and unable to get soothing sleep.
Put Down the Burger and Fries!
As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.
Beware of Hidden Caffeine
It's
no surprise that an evening cup of coffee might disrupt your sleep.
Even moderate caffeine can cause sleep disturbances. But don't forget
about less obvious caffeine sources, like chocolate, cola, tea, and
decaffeinated coffee. For better sleep, cut all caffeine from your diet
four to six hours before bedtime.
Medications May Contain Caffeine
Some
over-the-counter and prescription drugs contain caffeine too, such as
pain relievers, weight loss pills, diuretics, and cold medicines. These
and other medications may have as much or even more caffeine than a cup
of coffee. Check the label of nonprescription drugs or the prescription
drug information sheet to see if your medicine interferes with sleep or
can cause insomnia.
Skip the Alcohol before bedtime
Alcohol may help you fall asleep faster, but you
may experience frequent awakenings, less restful sleep, headaches, night
sweats and nightmares. If you're consuming alcohol in the evening,
balance each drink with a glass a water to dilute the alcohol's effects.
For a good night's sleep, the better bet is to avoid alcohol four to
six hours before bedtime.
Beware of Heavy, Spicy Foods
Lying
down with a full belly can make you uncomfortable, since the digestive
system slows down when you sleep. It can also lead to heartburn, as can
spicy cuisine. Make sure to finish a heavy meal at least four hours
before bedtime.
Keep Protein to a Minimum at Bedtime
Protein, an essential part of our daytime fare, is a poor
choice for a bedtime snack. Protein-rich foods are harder to digest. So
skip the high-protein snack before bedtime and opt for a glass of warm
milk or some sleep-friendly carbs, like crackers.
Cut the Fluids by 8 P.M.
Yes,
staying hydrated throughout the day is great for your body, but curtail
your fluid intake before bed. You're sure to have interrupted sleep if
you're constantly getting up to go to the bathroom.
Don't Be Fooled by a Relaxing Smoke
Nicotine
is a stimulant, with effects similar to caffeine. Avoid smoking before
bedtime or if you wake up in the middle of the night.
Conclusion: Sleep is a must! If suffering from lack of it, find out the cause and correct it soon. Remember! Lack of sleep affects the heart...So act now and protect it......
