Sleep and Food – How Are They Connected?
Food and sleep play a crucial role in our
health is no secret. The quality of sleep can be affected by poor diet and
nutrition. For instance, deep and healthful sleep tends to decrease due to
foods containing low fibre and high saturated fats. High sugar intake can cause
you to awaken again and again. If you face problems falling and staying asleep,
the culprit could be what you are eating or drinking before your bedtime.
A well-known home remedy for a good night’s
sleep is warm milk. Milk contains sleep-promoting compounds such as tryptophan,
calcium, vitamin d, and melatonin. Having a warm cup of milk before bedtime can
be a healthy nightly ritual associated with the childhood of many.
High in good fats and low in sugar and
saturated fats makes almonds a good healthy evening snack. A high dose of
melatonin is found in almonds, a hormone that helps coordinate the sleep cycle.
A 1 ounce serving of almonds also contains 77 milligrams of magnesium and 76 mg
of calcium, which helps in muscle relaxation and sleep.
Bananas
They are a good source of magnesium and also
contain tryptophan which is the properties that help for a good night’s sleep.
Oatmeal is high in carbs and, like rice, causes
drowsiness when consumed before bedtime. They are also a known source of
melatonin.
Dark chocolates are low in sugar and have a
bitter taste. It contains serotonin, which helps calm your mind and nerves.
Thus, you can enjoy some valuable sleep. It can be the best post-dinner dessert
for those who have built a taste for it.
Foods and drinks to avoid before bedtime
Heartburn caused by eating spicy food can make
you feel uncomfortable when you sleep. The rise in body temperature caused by
some spicy food forces your body to work hard to cool down enough to fall
asleep. The backed-up acid can create more irritation in your airway thus,
making it difficult to sleep.
Caffeine
Since coffee is a stimulant designed to keep
you alert, drinking caffeine late in the day can be a potential sleep disrupter
for many people. Caffeine can also be one of the ingredients in other foods
such as chocolate and ice cream, so be careful before consuming them.
Eating a steak dinner or other high-protein
foods before bedtime can lead to disrupted sleep. Consuming such foods will
make your stomach feel uncomfortably full. Because our digestion naturally
slows when we sleep, foods high in saturated fat can also affect sleep quality.
Having a glass of your favourite drink along
with the dinner can be an enjoyable experience, but not so much when you plan
to go to sleep right after that. As in this case, you will find yourself awake
and struggle to go back to sleep once the effects of alcohol wear off.
By now, you might have become aware of how food
habits along with the right mattress and ambience affect your sleep.
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