When most people are asked about the keys to getting a good night’s sleep, most will answer that the most important factors are what time you turn in for the night and what time you have to wake up the next day. What many people don’t realize is how the food and beverages you consume throughout the day will affect the quality of your sleep.
By paying attention to what you eat during the day, along with incorporating a steady exercise regimen, you could ensure a better night of rest. But what type of diet is ideal for quality sleep? Which foods can have a detrimental effect? Read more below to find out.
How the foods you eat affect your sleep
Studies show that diets high in saturated fats and low in fiber can impact your sleep by decreasing the slow-wave, deep sleep that is so important to a good night’s rest. Diets that are high in sugar, naturally, could result in more unintended wake-ups throughout the night.
High-fat meals, fried foods, spicy foods, and beverages like soda or alcohol can wreak havoc on your system and the quality of your sleep. As anyone who suffers from gastroesophageal reflux (GERD) can tell you, heartburn at night can lead to disorders like sleep apnea, insomnia, restless leg syndrome, and fatigue the next day.
It may come as no surprise, but a diet that is balanced and includes fruits and vegetables, whole grains, and low-fat proteins is not only key to a healthy lifestyle during the waking hours, but also is the best diet for getting good sleep. In fact, consuming proteins that are high in B vitamins, like fish, eggs, dairy, and poultry will regulate your body’s melatonin, the hormone that regulates your sleep cycles.
The foods that we eat will help the body get the right nutrients and will provide the brain with a healthy chemical environment. In this environment, the brain can produce the neurotransmitters required to get quality sleep. These diet choices can help regulate our body’s circadian rhythm, that keeps our body’s clock and all of its essential processes running on time.
Eating (and Drinking) Tips for Getting a Good Night’s Sleep
Aside from the general dietary guidelines discussed above, there are a few simple rules you can follow to get a better night’s sleep. Among them are:
- Limit your caffeine intake, and make sure to watch when you drink it.
- Avoid spicy or fatty foods close to bedtime
- Don’t drink alcohol right before bed (it could help you fall asleep, but can affect your sleep cycles later)
- Stay hydrated all day long
- Cut back on sugar, which has a direct effect on your blood sugar levels
- Consider taking supplements that can help reduce cortisol levels, promote adrenal health, and reduce belly fat
Finally, if you are looking for assistance with maintaining a healthy weight, consult with one of the natural weight loss experts at Natural Bio Health. We’ve helped tens of thousands of patients lose weight and get a better nights’ sleep as a result, and we’re ready to help you. Contact us today to learn about our safe and effective weight loss programs.