One of the most important ways to ensure that we have a good nights sleep is to remain as healthy as we possibly can. The best way to do this is to eat a healthy diet. The diet we eat affects our sleep in many ways. However, not all healthy foods will help us sleep well.
A poor diet results in either weight gain, or weight loss. It is a huge factor in diseases such as cancer, heart disease, and is involved with the contracting of arthritis, diabetes, allergies and even depression. People who have these illnesses have trouble sleeping, either because of pain, discomfort or worry. These three factors are the main contributors to insomnia, which is an inability to sleep.
Some foods have specific qualities for aiding sleep. For example, lettuce and milk have sedative qualities. Some other foods such as light proteins are energising and refined sugars, excess salt and caffeine hinder sleep. Salt has been implicated as a cause of insomnia.
Most of us know that we shouldn’t eat a large meal late at night nor should our evening meal contain a large amount of meat. The reason is that our digestive process needs quite a few hours to digest a heavy meal, and when we sleep our digestion slows down. If we have a large heavy, undigested meal in our stomach, we won’t be able to sleep well at all.
The evening meal isn’t the only one we should be concerned with if we are looking for ways to promote healthy sleep. Our food intake commences first thing in the morning.
Breakfast should consist of wholegrain bread and/or cereals, fruit, yoghurt and fruit juice. Fruit is especially beneficial at breakfast as its natural sugars will increase our blood sugar levels to energise our bodies.
At lunchtime choose wholegrain bread or brown rice with a small amount of protein such as meat, eggs or fish and some vegetables (but omit lettuce because of its sedative qualities) . Protein stimulates the production of dopamine which converts into adrenaline which energises us for the rest of the afternoon. Fruit is also recommended to supply natural sugars to the body.
The evening meal should be eaten at least 2-3 hours before bedtime. Again, choose complex carbohydrates like pasta, brown rice, potatoes, plenty of vegetables or salads and a small amount of meat, fish or eggs.
A glass of wine with the meal can have a relaxing effect but don’t overdo it as too much alcohol can act as a stimulant. A light snack before bedtime can prevent restless body movements, which can wake us up. A good snack could be a sandwich or some toast with banana, or avocado. A bowl of cereal with hot milk can also be a good supper food. Many people enjoy a mug of hot milk with a dash of brandy, or hot milk and vanilla flavouring.
If you have a sleeping problem, try these dietary changes and experience the improvement in your ability to sleep well.
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Tags: eat healthily, good nights sleep, inability to sleep, insomnia, poor sleep
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