Sunday , July 25 2021

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

Nothing beats the wake of a good night's sleep, for many of us, the idea happens like a dream.

Sleep deprivation can affect your overall memory, productivity, and happiness, so you must rest well.

Eating early in the day, preparing snacks for dinner and changing your diet are just a few simple changes that can revolutionize your sleep patterns.

The following five foods and drinks are worth avoiding to make sure you wake up feeling refreshed every day:

1. Caffeine

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What is clear – but you still do it. Late night drinks may seem like a pleasant idea at the time but because this is a stimulant, that could be the reason you are nervous at night.

Caffeine blocks adenosine chemical that stimulates sleep for six hours, preventing you from getting the recommended amount of daily sleep.

Dave Gibson, sleep expert and founder of Site Sleep, said that it is ideal to limit your daily caffeine consumption.

He suggested: "Set curfew caffeine anyway and stop all caffeine after lunch. Have a maximum of two cups per day. "

2. Red meat

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When you leave work, shop for food, and arrive at home, it can be late at night before you have the opportunity to sit down for dinner.

Red meat takes longer to digest than other foods, so if you know you will eat late, choose lighter foods because this will make you more comfortable when it's time to rest.

Gibson suggested leaving four hours between heavy food and bedtime.

If you feel hungry later on, experts at the Sleep Board recommend milk products such as yogurt and milk and green vegetables such as cabbage, which are rich in calcium which reduce stress, help you to relax before going to bed.

3. Alcohol

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A pint might be all you like after a day of work, but actually that could be the reason why you feel so tiring in the first place.

Once the stimulant effect of alcohol is reduced, alcohol functions as a sedative – but not in a way that guarantees a good night's rest.

Gibson said: "Alcohol negatively affects the balance of our REM sleep – a very refreshing sleep where our short-term memory is processed – especially during the second half of the night. This means we are more likely to interfere with sleep during this period. "

4. Spicy food

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Are you a person to apply seasoning, regardless of whether it is necessary or not?

Lisa Artis, Sleep Advisor for the Sleep Board, advises those who have problems sleeping to avoid eating spicy foods such as capsaicin, the spicy ingredient in chili, can disturb your peace.

Gibson warns that spicy foods can increase your body temperature, making you uncomfortable.

5. Sugar

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Sweet late night care may sound tempting, but foods with high sugar levels can give you an instant energy boost and delay your sleep.

Artists even recommend wheat cereal with low sugar levels to increase the availability of tryptophan in your bloodstream.

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He explained, "Tryptophan is an amino acid that the body uses to make serotonin and melatonin that stimulate sleep, relaxing neurotransmitters that slow nerve traffic and stop the brain buzzing."

Bananas also contain tryptophan so serve well as a snack before bed.

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