We all know that diet is a very important factor contributing to our overall good health. But do you know that your diet can also influence your sleep quality and routine? In this article, we are going to see how a bad diet may affect your sleep routine and which food items you must avoid to prevent any sleep disorders.
Then we are also going to find out about those food items that may help improve your sleep quality. So let’s begin…
How diet can influence sleep?
Diet indeed affects your overall sleep quality. With the right diet, it helps in provoking sleep. Eating foods that are rich in antioxidants, riboflavin, serotonin, and others may help in improving your sleep.
Generally, doctors recommend we have a light diet before going to sleep. A light and easily digestible die is preferable because the food items would get digested and absorbed faster, which helps you sleep.
Rather, consuming a rich diet consisting of high amounts of carbohydrates and fats may affect your sleep.
Generally having spicy food items and high-fat or high-carb dishes is not recommendable before sleep since it typically needs a longer time for absorption and digestion.
Without the right diet, your sleep quality may be affected. Improper and unhealthy diet often leads to suffering from various sleep disorders such as narcolepsy or insomnia. Generally, the doctors would recommend you use Modvigil 200 mg for treating insomnia.
Is eating late affecting your sleep?
Yes, surely, eating late is one of the bad habits that you need to avoid. If you want to reach the pinnacle of fitness and a healthy lifestyle most health experts believe that you must sleep after 3 to 4 hours of having any meal to have a peaceful and comfortable sleep.
See, the reason behind this is that after having any meal your body will have a higher carbohydrate content and a rise in glycemic index.
Both carbohydrates and an increase in blood sugar mean that your body produces and releases more energy and this is why it may be difficult to sleep immediately after having a heavy meal.
By giving a few hours for digestion the nutrients get properly absorbed and eventually, it helps you to sleep peacefully as well.
Most doctors and health experts believe that you must consume your dinner by 6 to 7 pm latest. If you have a habit of taking afternoon naps ensure to complete your lunch by 11.30 to 12 pm.
Which food items to avoid before having sleep?
Now, let us find out about some food items that may be affecting your sleep quality. As we have told you above, you must refrain from having any of those food items that contain a high amount of carbohydrates, sugars, and fats since these would need more time for digestion.
Hence whether it is for your dinner or lunch you must consume healthy food items avoiding fatty foods, rich gravies or curries, cheese, butter, sugary drinks, and so on.
Also Read: What Is The Best Way To Treat Constant Sleepiness With Modafinil?
Food items that can better your sleep quality
Now, we shall provide you with some food items that you can consider for your dinner that help you to get better sleep at night.
Indulge in turkey meat
Turkey meat is considered as a delicacy in many countries. It is a rich source of proteins and healthy fats. But research suggests that turkey meat also contains a fair dose of tryptophan which helps increase the production and synthesis of melatonin hormone in your body that helps in promoting sleepiness and drowsiness. Hence if you like having turkey meat consider it for your dinner.
Chamomile tea
Consider adding chamomile tea to your diet if you want to have any beverage after dinner. According to research, this herbal tea is rich in various antioxidants that help reduce the harmful damage done by free radicals in your body and thus help promote sleep.
Specifically, scientists have found that the herb contains the generic ingredient apigenin which may help promote drowsiness and sleepiness. The element would bind to receptors in your brain to generate such feelings.
Also Read: Sleeping Too Much At Night Can Be A Curse
Kiwi
If you like having fruits before calling it a day, consider adding kiwis to your diet. According to some studies, kiwis contain a high amount of antioxidants and carotenoids which may help provide sound and peaceful sleep.
Another good thing about kiwis is that it helps increase the activation of the serotonin hormone in your brain that controls your sleep cycle and helps clear out any anxiety or stress.
Further, some studies go on to find that the high amount of Vitamin C content in the kiwis may also be beneficial in providing sound sleep. this may be beneficial for those who are already suffering from sleep disorders and using medicines like Modalert 200 mg.
Fatty fishes
Fatty fishes such as sardean, tuna, and mackerel may also help deliver your body with omega-3 fatty acids. These substances are good for your heart health.
Some studies also indicate that it may have substances that help reduce inflammation and swelling which are common issues during various infections and allergies and thereby help in promoting sleep.
Also Read: The 5 Worst Things About Sleep Deprivation
Final say
So, as you can see in this article we have provided an in-depth analysis on how your diet may be affecting your sleep quality. We have also recommended some food items that may help in providing good sleep at night.
