Sleep, like every function of our bodies, is affected by what we eat and drink and many in-depth studies have confirmed that what we eat can significantly impact a person’s sleeping pattern.
Eating improperly during the day can have a dramatic effect on the quality of the sleep and often it’s the same ingredients that cause the problems.
Sugars and fats can hamper our ability to fall asleep and as a result, lead to many health problems.
Fresh fruits, as well as vegetables, should be a part of our daily diet, as well as high-quality carbohydrates such as brown rice, whole-wheat bread, and whole-grain cereals.
Certain foods can cause an allergic reaction, and often these foods can contribute to a sleeping problem. Some of the more common allergic reactions can come from chocolate or dairy products.
Coffee and soda are full of caffeine and should be avoided in the late afternoon and early evening before bed. Just drinking a single cup of coffee in the night hours can disrupt an entire night’s sleep and in turn, impacts how your following day turns out.
Eating just before bed can cause sleep problems as well because the body’s digestive process will be very active during the night. It’s best to eat your last meal of the day 4 or 5 hours before your usual bedtime.
Refraining from over-eating is also important as this tends to make most people drowsy. This, in turn, may lead to napping just hours before your scheduled bedtime and disrupt your healthy sleep.
It’s a fine balance. You don’t want to eat too much, and you don’t want to leave yourself so hungry that you are snacking throughout the evening before bed.
Heavily spiced food can also have an impact on your sleep as often they lead to indigestion or heartburn and anything that upsets the normal rhythm of a person’s body will have some reaction and for many that reaction is sleeplessness.
Proper hydration is also a key to a night of healthy sleep. The preferable daily intake should be at least six glasses of water or more. However, liquids should not be taken ingested just before bed as it may result in waking up in the middle of the night to use the bathroom.
The objective is to have a healthy and uninterrupted sleep.
Paying much attention to your diet is one of the best ways to make it possible.
Spicy food also can potentially disturb your rest because there’s always a risk of experiencing indigestion or heartburn. Alcohol is another thing to avoid, even if from the first point of view it seems to aid sleep by making you tired and sleepy.
The food you eat is important but the quantity and the time of day that you eat as well. Try not to eat directly before you go to bed and stick to lighter evening meals to avoid potential bloating, indigestion, and general discomfort.
To improve your sleep you may consider taking some supplements or vitamins, like magnesium, calcium, vitamins B6 & B12, and valerian which all help with sleep. It is best to consult your dietitian before you decide to take any supplements.