5 Principles of Eating Patterns That Help You Sleep Better

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Medical Video: I Decided to Sleep for 4 Hours a Day, See What Happened

The food and drinks you consume before going to bed affect the quality of your sleep at night. That is why, it is important for you to pay attention to the right food and beverage intake so you can sleep well every night. See the tips in this article.

Maintain a diet so that you sleep well every night

1. Avoid coffee, soda, and energy drinks

The effect of caffeine on each person varies depending on the level of sensitivity of a person to caffeine. Even so, caffeine is generally the most important thing you should avoid if you want to sleep well. Because, kefein is a stimulant that can keep you awake.

Caffeine can be found naturally in coffee, tea, and chocolate. Soda and energy drinks also often contain caffeine.

So, if you want to get a good night's sleep every night, avoid consuming any type of caffeine at least six hours before your bedtime. However, if you are tempted to brew a cup of coffee in the afternoon, look for other ways to deal with the drowsiness such as walking, stretching, or drinking a glass of cold water.

2. Limit alcohol

Although a little alcohol can make you feel relaxed and sleepy, consuming too much of this drink is not a good idea so you can get to sleep quickly. Because the metabolic processes in the body will run fast when you drink alcohol. As a result, your sleep process becomes disturbed because you will wake up every few moments. Not only that, alcohol can also cause you to snore badly when you fall asleep which of course can disrupt the quality of your sleep.

3. Take a high-complex evening carbohydrate snack

Based on the results of a study published in the American Journal of Clinical Nutrition, researchers found that eating a dinner rich in complex carbohydrates would make someone fall asleep faster. Because, foods high in complex carbohydrates can increase serotonin levels in the body which makes you more relaxed.

Cereal with milk or whole wheat bread with peanut butter is the best choice of food you can consume before going to bed. But remember, choose these foods wisely. For example, consume seral and milk that is low in fat or without fat at all. You should also choose pure peanut butter made from peanuts, not bean extract already mixed with other processed ingredients.

4. Drink cherry juice

Another option for those of you who might not like warm milk is to eat cherry juice or fresh cherries before going to bed. The reason, research published in the Journal of Medicinal Food found that drinking cherry juice or cherries can help someone get a good night's sleep.

This is because cherries contain high melatonin, a substance produced naturally by the body to help regulate various bodily functions, including the sleep cycle.

5. Adjust the portion of meals and meals

In order for you to get a better night's sleep, it's important to pay attention to the hours and the right portion of food. Because, eating too little during the day will cause you to starve badly at night, which will actually make you eat too much and run the risk of having indigestion while sleeping. Whereas if you eat too little at night will make you often wake up from hunger.

Well, that's why it's important for you to eat on time. Don't forget, also pay attention to your meal portion every day.

5 Principles of Eating Patterns That Help You Sleep Better
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