Many people don’t think that a good night’s sleep can happen with the food choices you make.
Many nutritionists now say that a person who has a hard time falling asleep or staying awake or feel tired once they wake up, then they should start noting what they eat and when they eat it.
The following eating habits will help you fall asleep without tossing and turning and make you wake up much fresher than before.
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Having too much Caffeine
According to a study (Caffeine Effects on Sleep Taken 0, 3, or 6 Hours Before Bed):
Even after consuming caffeine six hours before you sleep, it can still interfere with a person’s sleep.
Humans have a chemical in their bodies called adenosine. This chemical has a sedative property, which makes the brain signal sleep.
Caffeine has gotten shown to interfere which this chemical.
Caffeine is not only found in coffee. In fact, it is in tea, energy drinks, soft drinks, and chocolates.
Eating a Huge Meal
Eating a heavy dinner, like having creamy, cheesy pasta or a steak for dinner, may sound amazing, but such a heavy meal can make it hard to stay or fall asleep because it can cause bloating and heartburn.
Moreover, fat can take time to digest and can become uncomfortable when you lay down.
Vandana Seth, a registered nutritionist, says:
“Do not sit on the couch and watch TV after you eat. Stretch and move around to help the food move along.”
Therefore, try eating 2 hours before you go to bed and try to walk around after eating.
Gary Zammit, the executive director of the Sleep Disorders Institute, says that if you have hunger creep on you before bedtime, then eat a light snack with a low calorie that will help with hunger and not interrupt your sleep.
Devouring too much Sugar
Sugary snacks should get avoided when it’s bedtime.
A registered nutritionist from Virginia, Nany Z.Farrell, is a spokesperson for the Academy of Nutrition and Dietetics, states:
“According to research, taking high sugar can cause predispose postmenopausal women to sweat at night.”
Spicy Foods
Eating spicy food before going to bed can make you have heartburns and make it hard to fall asleep, and make it uncomfortable at night.
Therefore, avoid chilies, red-hot foods, and curries.
Furthermore, try avoiding acidic food and soft drinks before going to bed.
Avoid Alcohol
Drinking a lot of Alcohol before sleeping will disturb your sleep.
However, a glass of wine or a nightcap can help you fall asleep.
According to Farrell Allen, alcohol can lessen the time we go into a deep sleep and will increase the bathroom trips, dehydrate and give us a headache.
At night you should consume a standard serving of 1-2 size, and drink a lot of water.
Ensure you have the drink you want a couple of hours before you go to bed.
Drinking Too many fluids
Drinking a lot of fluid in the evening will increase your bathroom trips and keep you awake because of it at night.
You should not drink a lot of water when it’s nearly your bedtime to have a good night, deep sleep.
Gaining a few Pounds
Having excess body weight can increase the risk of you facing sleep apnea, which is where you find it hard to breathe at night and not get the sleep they need.
Zammit says that a high body mass is the main predictor of knowing whether a person has sleep apnea or not.
Zammit also explains that being underweight can also cause sleep apnea and insomnia.
Having Low Calories Food During the Day
People who follow low-calorie food during the day will often rebound and eat a heavy amount of food before going to bed.
People that do that will not let that person sleep.
Zammit says the best thing is to ask doctors for a diet plan that suits you.
It can get hard to change habits, but having a peaceful night’s sleep is also important for you as it gives you the energy you need.
If you can’t, pinpoint where you’re going wrong, then do not hesitate to get the help of a doctor.
