Change Your Eating Habits to Improve Your Sleep Quality

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According to credible research, the way you eat influences how you sleep. Learn how changing your diet can help you get a better night’s sleep.

Changing Your Eating Habits

  1. Recognize the circular effects. Sleep has an impact on your diet and vice versa. A good night’s sleep can help you control your appetite. A good night’s sleep also aids in the prevention of weight gain, diabetes, heart disease, and a variety of other serious conditions.
  2. Enjoy a wide range of dishes. According to a recent study, people who slept 7 to 8 hours per night ate the most variety of foods. A varied diet not only tastes good, but it also increases your chances of receiving all of the nutrients your body requires.
  3. Consider reducing your calorie intake. Obese people are more likely to have sleep problems. That’s just one more reason to try to lose weight.
  4. Before going to bed, eat a small snack. Having a snack before bed can keep hunger pangs from waking you up in the middle of the night. You’ll be much less likely to walk into the kitchen and devour a cheesecake.
  5. Caffeine should be used with caution. Caffeine temporarily increases your awareness, but it may cause you to crash a few hours later. Reduce the amount of caffeine-containing beverages you consume. Try drinking half a cup of coffee in the morning and another half cup at lunch. Caffeine should be avoided for at least 4 hours before bedtime.
  6. Look for caffeine sources that aren’t obvious. Even if you stop drinking coffee, you may still be consuming caffeine. It can also be found in chocolate, as well as many medications, tea, and soft drinks.
  7. Moderation is the key when it comes to alcohol consumption. Cocktails may put you to sleep faster, but they will disrupt the deeper stages of slumber, which are the most restorative. Experts recommend that women consume no more than one alcoholic beverage per day and men consume no more than two.
  8. Get ready for the post-lunch dip. After a heavy lunch, you may feel drowsy. That sensation is caused in part by the energy expended for digestion, and in part by natural body rhythms that cause fatigue every 12 hours.

Changing Your Diet

  1. Take note of micronutrients. People who get enough sleep have higher levels of micronutrients. Micronutrients are essential substances that your body requires in minute amounts. A varied diet rich in natural foods will help to meet these requirements.
  2. Choose foods high in tryptophan. Tryptophan, an amino acid, promotes sleep. It can be found in dairy products, eggs, and nuts.
  3. Consume more carbohydrates. Carbohydrates boost tryptophan’s effects. That is why a bowl of cereal with milk makes an excellent evening snack.
  4. Consume an adequate amount of protein. Tryptophan is obtained from dietary protein. Aiming for 10 to 35 percent of your daily calories from protein is a good place to start.
  5. Reduce your intake of high-fat foods. Fattening foods can cause weight gain and disrupt your sleep. Switch to low-fat or fat-free dairy products. Consume more fish or select the leanest cuts of meat. Study shows that omega 3 fatty acids, which are found in abundance in fish, have a positive impact on sleep quality. Alternatively, you may also take fish oil supplements if you don’t like eating fish or if you don’t have time to prepare fish dishes.
  6. Limit your intake of spicy foods. Too much spice in your diet may cause heartburn when you lie down in bed. Lunch is a better time to eat “hot” dishes like bulgogi than dinner.
  7. Change from commercial energy drinks to natural energy boosters. Caffeine and sugar are commonly found in commercial energy drinks. Natural stimulants, such as drinking plenty of water or going for a daily walk, will not disrupt your sleep.
  8. Take natural sleep supplements.  More often than not, our modern lifestyle simply puts us in situations where we simply can’t avoid not doing the “do’s” and instead, doing the “don’ts” (and I bet you’re enjoying a cup of coffee while reading this!). This is where natural sleep supplements come into play.
  9. Make sure your natural sleep supplement of choice has these 8 main ingredients: GABA, valerian root powder, hops, l-tryptophan, lemon balm powder, chamomile powder, 5-HTP, and melatonin.       

Your eating habits and sleeping habits are inextricably linked. Eating a variety of foods that are high in nutrients, as well as selecting sensible late-night snacks, will help you stay trim and well-rested.

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