There are five top tips when it comes to your diet and sleep, follow these and you will be giving yourself a good chance of a quality night’s sleep.
Eat Melatonin Rich Foods
Many fruits, such as oranges, bananas, pineapple, grapes and even tomatoes are naturally rich in melatonin. Whole grains, rolled oats, nuts and seeds can also give you a natural melatonin boost. Melatonin is a vital hormone for regulating our sleep-wake cycles. Adding melatonin rich food into your diet can improve sleep quality, reduce daytime fatigue, and boost energy levels!
Avoid Spicy Foods Before Bed
Several studies have looked at the relationship between a diet high in spicy foods and sleep. The results showed that on the night participants ate spicy meals, not only did it take them longer to fall asleep, but they also spent less time overall in deep sleep compared to nights without spicy meals. Researchers believe capsaicin, a compound found in spicy foods, is thought to raise body temperature, which interferes with comfortable sleep.
Limit Caffeine and Alcohol
Caffeine and alcohol can interfere with quality sleep. Caffeinated drinks are a stimulant so will keep you wired and awake. Since caffeine has a long half-life of about 6-8 hours, it’s recommended to have your last cup by 2pm. While alcohol may help you get to sleep, it doesn’t help you to get quality sleep. Studies have found a correlation between alcohol consumption and more frequent night-time interruptions, often to go to the bathroom.
Limit High-Fat Foods
Foods that are high in fat (fast food burgers, margarine, crisps, chips) taste good, but they also disrupt our sleep. High-fat diets lead to more time spent sleeping, but also more fragmented sleep. So not only do high-fat foods cause increased sluggishness, they also mean less effective sleep.
Balance is Key
As with most things in life, balance is key when it comes to your diet and sleep. You don’t want to eat a full meal right before going to bed; this can cause indigestion and heartburn, which can make it harder to stay asleep.
Neither do you want to feel starving at the end of the night. When you’re hungry, ghrelin, a metabolic hormone, kicks in. Ghrelin is known for stimulating appetite and has also been shown to increase the odds you’ll wake up during the night.
Graham @ Choose Sleep