How to Eat for a Better Night’s Sleep (and What to Avoid)

The food you eat affects almost everything you do, which is one of the reasons why it is so important to be aware of what you put in your body. Good nutrition reduces the risk of illnesses such as stroke, type 2 diabetes and heart disease, makes you feel better and makes you feel better. It also helps improve sleep at night. This is another major aspect of having a healthy body and mind.Overnight sleep offers the same many benefits as Conscious meal.. In fact, they go hand in hand.

Eating the wrong food at the wrong time can harm your sleep quality, which can be your physical and physical and mental health.. Behind the scenes of the same token, you are more likely to make bad food choices after a sleep-deprived night. Below you will learn how to improve your dietary choices and get a better rest. The best food for sleep And what you want to avoid.

How sleep deprivation affects your health

The recommended sleep time for adults is 7-9 hours each night. During that time, the brain circulates in four stages of sleep: three stages of NREM (non-rapid eye) and one stage of REM (rapid eye movement).

• Non-rem sleep: A quiet sleep phase in which your brain works to retain memory and knowledge in addition to repairing, refreshing, and recovering your body.
• REM sleep: An active sleep stage where your body works to repair cells and muscle tissue, promote bone and muscle growth, and strengthen the immune system.

If you wake up frequently in the middle of the night or can’t sleep all night, prevent your body from performing the processes necessary to stay healthy and productive. If sleep deprivation continues, the following risks arise:

• Heart disease
• stroke
• Weight gain
• High blood pressure
• Bad memory
• Immune weakness

Imbalanced nutrition tends to be a common cause of sleep deprivation, especially if you are eating certain foods that are too close to bedtime.

Nutrition for quality sleep

There seems to be a clear link between nutrition and sleep quality. For more information, we talked to Stephanie Nelson, a registered dietitian who works as a nutrition expert on the tracking app MyFitnessPal. Nelson said, “The relationship between sleep and nutrition is very complex and we don’t know everything about all the relationships between sleep and food. But a good general summary is all biological, including sleep. The process is that it is affected by what is right. The amount of nutrients. “

“For example, hyperglycemia can affect energy at the moment and interfere with sleep,” Nelson continued. “Other nutrients affect neurotransmitters, making it easier to relax and turn the brain off for sleep.”

Food affects sleep, but the amount of quality sleep can also affect your diet. “Interestingly, the relationship goes bidirectional,” Nelson said. “Sleep deprivation can adversely affect the hormonal balance that affects hunger, and people with less sleep tend to eat overall. There are studies that show that. “

Making more conscious choices about food, and when you are eating it, it can make a big difference in your sleep quality.

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What to and shouldn’t eat for a better sleep

Here are Nelson’s tips on how to eat for a better sleep.

do

1. Eat a balanced supper

“The components of a balanced supper are protein sources, high-fiber carbohydrate sources, and vegetables, which may look like grilled marinated chicken breast, quinoa, and roasted vegetables,” Nelson said. Mr. says. “More creative, like coconut curry made from stir-fried tofu and vegetables on brown rice, or tacos made from your favorite protein, beans, cabbage and onions (and all other favorite toppings). Can also be). ”

2. Eat foods that promote serotonin production

Serotonin is needed by your body to make melatonin, a hormone involved in the regulation of sleep.But Nelson also warns it that too many Serotonin is associated with sleep deprivation.

“In order for your body to produce the right amount of serotonin, you need to consume tryptophan, an amino acid found in most animal foods, oats, nuts and seeds,” Nelson explained. “We also need a carbohydrate source that allows tryptophan to be used for serotonin rather than other processes. Among other foods, other nutrients such as vitamin B6 in sweet potatoes are also needed for the proper amount of serotonin production. . “

3. Eat about 3 hours before bedtime

If you want a good break, you may have heard that you shouldn’t eat just before bedtime. But how quickly and accurately should you stop eating? “It’s different for everyone,” Nelson said. “Most experts recommend eating 3 hours before bedtime for best sleep results, so start there, but definitely play with it.

Do not

1. Avoid caffeine, sweet drinks and alcohol before bedtime

You probably know that caffeine isn’t the best evening drink, but what about alcohol Or juice? Nelson says you should also avoid them during the hours just before bedtime.

“Hydration is the key to a good night’s sleep,” she said. “Alcohol dehydrates you, so as a first step, reduce your alcohol consumption before bedtime. High-sugar beverages can also interfere with sleep and caffeine.”

“If you have sleep problems, make sure you know when your latest caffeine drink is being consumed before you go to bed,” she says.

2. Do not eat dessert before bedtime

People with sweet teeth should not eat ice cream, cookies, chocolate or other foods before bedtime. “Before bedtime, low-fiber, high-carbohydrate snacks can cause blood sugar spikes and subsequent drops,” Nelson explains. These irregular blood sugar levels can interfere with sleep in a variety of ways, making it difficult to get a deep rest.

3. Don’t overdo the midnight indulgence

“Eating large amounts of all kinds of foods that are too close to bedtime will probably affect your sleep, especially if you have a lot of sugar and fat. Conversely, sleeping on an empty stomach can also have a negative effect on your sleep. There is, “says Nelson.

Life happens, and sometimes you Supper To avoid falling asleep when hungry. Nelson advises you to eat small, high-fiber foods and combine them with protein to “prevent blood sugar spikes and keep you full until morning.” “Try a handful of berries with banana or yogurt with peanut butter,” she adds.

The information contained in this article is for educational and informative purposes only and is not intended for health or medical advice. Always consult your doctor or other qualified healthcare provider if you have any questions about your medical condition or health goals.