When was the last time you had a full eight hours of sleep? Getting more sleep usually helps us stay healthier overall, which is what we all want, right? Your lack of sleep might be related to your diet. Here are some nutrition tips to help you get better sleep – because we all could use more rest!
INSOMNIA OR LACK OF SLEEP HAS BEEN A COMMON PROBLEM FOR AGES. THERE’S NOTHING WORSE THAN GETTING INTO BED, TURNING OFF THE LIGHT, BUT TOSSING AND TURNING TILL DAWN.
You might be surprised to learn that much of our sleep trouble is self-inflicted. One major reason for insomnia can be an unsuitable diet and poor eating habits. Let’s look at how your eating patterns can affect your sleep and some simple ways to eat better to sleep better.
First off, eating a banana in the latter part of your day can help. Bananas are packed with potassium, magnesium, and other nutrients that help relax your muscles. They also contain tryptophan, an amino acid that promotes sleep by turning into serotonin (a relaxant) and melatonin (a sedative).
It’s a well-known fact that caffeine can linger in your body for up to 12 hours after you drink it. The best plan is to enjoy your morning coffee but avoid any more caffeine throughout the day. This alone can significantly improve your nightly sleep.
A study from the University of Sydney found that people who eat rice at dinner fall asleep faster. Rice has sugars that produce tryptophan, which is then converted into serotonin and melatonin, helping you relax and feel sleepy. Similar effects can be had with bread, cereal, and pasta.
Consuming fewer than 1,200 calories a day, as some diets suggest, might leave you short on key nutrients that impact sleep. Calcium and magnesium, found in dairy and green vegetables or nuts respectively, function as relaxants. A lack of iron, vitamins B and C, and folic acid can make things worse. To ensure you get enough, your diet should include fruits, vegetables, whole grains, nuts, low-fat dairy, and lean meat.
While having a drink might seem like a way to unwind, avoid alcohol right before bed. Studies show that even a couple of drinks can disrupt the REM sleep stage, leading to restless sleep later in the night. It’s like solving one problem to create another.
When cooking, use less salt. Processed foods like soups, bread, and pasta often contain high levels of sodium, which can disrupt your sleep by raising blood pressure and causing dehydration. Staying hydrated improves sleep, so aim for six to eight glasses of water a day, but limit liquids a few hours before bed to avoid nighttime trips to the bathroom.
Eating high-fat foods before bed isn’t a great idea. They can lead to heart problems and other health issues and reduce the quality of your sleep. If you’re going to have meat for dinner, choose lean options.
Eating something nutritious every few hours helps your body and brain produce enough neurotransmitters and hormones for better sleep. Instead of three large meals, try having six smaller ones spaced throughout the day. Don’t go to bed hungry, as your body will keep you awake in search of food. A small snack before bed can help.
Your last meal should be at least two to three hours before you sleep to keep your melatonin and blood sugar levels balanced. Large meals can increase blood flow to your digestive tract, causing metabolic activity when your body should be winding down. They can also lead to acid reflux, which disrupts sleep.
OF COURSE, EATING WELL IS JUST ONE PART OF IMPROVING SLEEP.
You should also address other factors like eliminating light sources, using an air purifier, and reserving the bedroom strictly for sleep.
