Monday , January 25 2021

Five things to cut out from your diet if you want a better night's sleep

Nothing compares to waking up from a good night’s sleep; for many of us, the idea of ​​this event seems like a dream.

Sleep deprivation can affect your memory, performance and overall happiness, so it is important that you have a good rest.

Eating at the beginning of the day, preparing light meals for dinner and changing your diet are just a few simple changes that can change your sleep pattern.

Here are five foods and drinks that should be avoided so that you wake up feeling rejuvenated every day:

1. Caffeine

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Obvious, but you still do it. A night drink may seem like a pleasant idea at the time, but since it is a stimulant, this may be the reason that you are restless at night.

Caffeine blocks the sleep-inducing chemical adenosine for six hours, preventing you from receiving the daily recommended amount of sleep.

Dave Gibson, a sleep expert and founder of the sleep site, says he is ideal for limiting daily caffeine intake.

He advises: “Set a fixed caffeine curfew and cut out all the caffeine after dinner. Have a maximum of two cups per day.

2. Red meat

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By the time you left work, there were groceries and you arrived home, maybe late in the evening, before you get the opportunity to sit down for dinner.

Red meat takes more time to digest than other foods, so if you know you will eat late, choose a lighter meal, as this will make you more comfortable when it comes time to rest.

Gibson proposes to leave four hours between heavy meals and bedtime.

If you later feel that sleep experts recommend dairy products such as yogurt, milk, and green vegetables such as cabbage, which are rich in stress-resistant calcium, which helps you relax before you go to bed.

3. Alcohol

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A pint may be anything you like after a long day’s work, but in fact this may be the reason that you think it’s so tedious in the first place.

When the irritant effect of alcohol has subsided, alcohol serves as a sedative, but not in such a way as to ensure a relaxing stay.

Gibson says: “Alcohol negatively affects the balance of our sleep. REM is a deep restorative sleep where our short-term memory is processed, especially in the second half of the night. This means that we are more likely to disturb sleep during this period. ”

4. Spicy food

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Do you want to sing for spices, whether you need it or not?

Lisa Artis, sleep counselor for the Sleep Council, advises people with sleeping problems to avoid eating spicy foods, since capsaicin, a spicy element in chili peppers, can upset you.

Gibson warns that spicy foods can raise your body temperature, causing discomfort.

5. Sugar

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Nightly sweet treats may seem seductive, but foods with high levels of sugar can give you an instant boost in energy and delay your sleep.

Artis instead recommends low-sugar whole-grain cereals to increase the availability of tryptophan in the blood.

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She explains: "Tryptophan is an amino acid that the body uses to create sleep, which causes serotonin and melatonin, relaxing neurotransmitters, slowing down the movement of nerves and stopping brain buzzing."

Bananas also contain tryptophan, so they serve well as a snack for sleep.

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