Our Diets Affect Sleep
Your daily diet can and does affect your sleep. I’m about to take you back to elementary school.
THE FOOD PYRAMID!
Yes. There is a new food pyramid with the amount of servings changing depending upon daily caloric intake.
You should be hitting all of the groups with the right proportions. Your body needs all of its nutrients to make it through the day and night at optimal level. If you don’t hit all of these groups, take a multivitamin and supplements (although supplements are never as healthy as the real deal).
In addition, be sure you eat these foods at the correct times.
Don’t eat fruits near the a few hours before going to sleep. Fruits usually have fructose, the sugar in fruits, which would give you energy – not what we want to fall asleep. Instead, eat fruits midday, when we need our energy most.
Fill in a dairy group before sleep. Eating a serving of yogurt or drinking a warm glass of milk before going to sleep gives you the added bonus of tryptophan.
Some more guidelines
- Nothing spicy for dinner. Never know how it will settle over night.
- No caffeine. It takes about 3 to4 hours for the effects to wear off. Drink accordingly.
- Don’t smoke prior to sleep (or in general for that matter). Nicotine is a stimulant.
- Eat the last big meal at least 3 hours before sleep.
- Plan ahead and drink liquid 1 hours prior to sleep – more if you tend to wake up in the middle of the night.
- Drink enough water throughout the day. It is recommended that the average person drink 8 cups of water per day. Stay hydrated.
Following these simple guidelines will help you not only sleep better, but feel better and be healthier throughout the day.
Editors Note:
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