Food and Sleep
Sleep is very essential and without good sleep, we cannot function well. Getting a good night rest is dependent on some factors, how you spend your day is an integral part of the quality of sleep you will get.
Eating healthy goes beyond your weight, it also affects your sleep. It’s really important to watch our diets because eating certain foods in the hours leading to bedtime can give you a restless night.
Here are some tips to keep in mind about food and sleep.
Pay attention to your coffee intake
Caffeine helps you stay active and feel more alert by blocking the production of the chemicals in the brain that tells our bodies to sleep, which in turn, increase your adrenaline rate.
Caffeine can stay in the bloodstream up to six hours after you consume it. It is always advised to limit caffeine in the afternoon and evening hours. To improve your sleep then you need to cut off your caffeine intake six hours before bedtime and caffeine are not only in coffee, it is also present in chocolate, kola nut, tea, certain soft drinks and some drugs.
Reduce Alcohol consumption before bedtime
A glass of red wine can make you feel drowsy but it has been proven to affect your sleep pattern. Alcohol has the effect of knocking you out pretty hard right away, so your body spends more time early in the night in the deep sleep stage than it otherwise might. But your sleep cycle rebounds and your brain tends to then keep you in the lighter sleep stages. You wake feeling so stressed with headaches.
Drink in moderation and don’t drink bedtime.
Avoid heavy spicy or fatty food before bedtime
Heavy food that is spicy or fatty is tougher for the stomach to digest than lighter ones (like fruits or whole grains). And indigestion before bedtime makes it harder for your body to relax and drift off to slip.
It is recommended to eat a heavy breakfast and a lighter dinner.
Eating a lot of sugar has a negative impact on the quality of sleep during the day. If you want to be able to sleep, avoid sugary sodas and energy drinks as much as impossible. Excess sugar contributes to both poor sleep and weight gain.
Smoking disrupts your sleep. Nicotine is a stimulant, which can prevent you from falling asleep or staying asleep. Not only that, but smokers are more likely to have restless nights and are at a higher risk of developing sleep apnea ( it is a potentially serious sleep disorder in which breathing repeatedly stops and starts during sleep).
You must pay attention to what you eat before you sleep as it could make or mar your sleep. Watch what you eat and you will see the changes in your sleeping pattern.