Avoid These Eating Habits for Good Sleep
By Madhusudhan Tammisetti
If you have difficulty in falling asleep and not having a decent night's sleep on a regular basis, it may be due to your age, or it may be due to the type of food you consume. It may also be a combination of the two.
One-third of Americans have shown symptoms of insomnia at one point in their lifetime. When you reach the 40s and 50s, it's common that there is a change in the length and quality of your sleep. This occurs because of age-related suprachiasmatic nucleus changes, a portion of the brain that regulates your cycles of sleep and wake and circadian rhythms.
Let's look at some food habits that may hinder your sleep patterns.
Eating Spicy or Fatty Foods
Fast foods with high fat, protein, and are fried are not good options for dinner if you intend to have quality sleep. In the stomach, protein and fat take more time to digest. Overeating high-fat meals and feeling filled may cause sleep disruption and heartburn.
Eating late at night may contribute to the risk of getting obese. Try to consume the majority of your calories early in the day, or at the very least, schedule supper for later in the evening. It helps you sleep better.
Avoid Drinking Just Before Bedtime
You assume that a glass of cabernet may put you to sleep, so you may have a nice drink to help you fall asleep. It's possible that this technique may backfire on you. While alcohol may induce deep sleep in the first part of the night, the latter half of the sleep may be more disrupted and full of unusual dreams. Drinking late at night increases the likelihood of waking up often and missing quality sleep.
Avoid Eating Just Before Bedtime
A light snack just before bedtime, particularly if it includes a hormone called melatonin that has natural sleep-inducing properties, may help you fall asleep. Note the term light snack, which refers to a handful of almonds, a dollop of yogurt, or a tiny bowl of cereal containing low sugar with low-fat milk.
If you consume a large meal less than a few hours before bedtime, you may be digesting the food during your sleep. Normally, the body temperature declines when you sleep. Digestion triggers an increase in core body temperature, making it more difficult to fall asleep and lowering the quality of your sleep.
Drinking Tea or Coffee in the Afternoon
If you go on drinking lots of tea or coffee every day, even if they are all consumed in the morning, your body may become sleepless and restless. Caffeine use in the afternoon and evening might cause sleep disturbances. Even if you are able to go to sleep, the sleep cycles may not be deep or consistent.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Roswell, Ga.