Poor sleep can have a major impact on every area of your life. Job performance can spiral downward, weight management can become more difficult, relationships and exercise habits can suffer, even your mental state can take a downturn if you're not getting enough sleep.
Too much time on our phones, prioritizing work, anxieties and kids, are all things that keep us awake at night. Most of these habits aren't easy to be changed in a snap, but did you know your diet has a major effect on your sleep? Changing your diet and eating habits can be one of the easiest ways to see a quick improvement in your quality of sleep and life.
Many people already know that caffeine can have a negative impact on your sleep, but it is important enough that it bears mentioning again. Coffee, tea and soda (both regular and diet) all have caffeine in them but don't forget that your late night chocolate does too. Caffeine is a chemical that acts on your central nervous system by activating it. This increases the speed of your thought process, your heart rate, and your respiration, and none of these will help you get to sleep.
You may have heard of this nap-inducing chemical. It's prevalent in turkey, and probably why so many of us end up laying around after a delicious Thanksgiving dinner. However, many other foods are rich in this amino acid that works like a sedative. The key is that you need to eat foods high in tryptophan along with some carbohydrates. This will help the tryptophan get into the brain and do its sleepy work there. Some examples of high tryptophan and carbohydrate snacks are:
Eating foods high in sodium can interrupt your sleep by raising your blood pressure and heart rate. Excess sodium intake can also dehydrate you, which will also disrupt your sleep. If you must eat foods high in sodium, try to keep them off your dinner plate and don't snack on them in front of the television at night. Foods with excess salt include:
While many of us feel that alcohol can help us relax, even one serving of an alcoholic drink can intrude into your sleep patterns. A nice glass of red may at first make you feel relaxed, but once you go to sleep you'll be dehydrated and, conversely, you'll also probably have to get up to go to the bathroom as alcohol is a diuretic. If you drink, try to make sure it is with food, and long before bed. Make sure you're properly hydrated before going to sleep to avoid as much interruption as possible.
There are many ways to improve your health, but almost nothing makes you feel immediately better like a good night's sleep. With the rapid rise of stimulating technology around us, the importance of a good night sleep is bigger than ever. We hope these tips get you rested and ready for your next day!
Too much time on our phones, prioritizing work, anxieties and kids, are all things that keep us awake at night. Most of these habits aren't easy to be changed in a snap, but did you know your diet has a major effect on your sleep? Changing your diet and eating habits can be one of the easiest ways to see a quick improvement in your quality of sleep and life.
1. Avoid Caffeine
Many people already know that caffeine can have a negative impact on your sleep, but it is important enough that it bears mentioning again. Coffee, tea and soda (both regular and diet) all have caffeine in them but don't forget that your late night chocolate does too. Caffeine is a chemical that acts on your central nervous system by activating it. This increases the speed of your thought process, your heart rate, and your respiration, and none of these will help you get to sleep.
2. Try Tryptophan
You may have heard of this nap-inducing chemical. It's prevalent in turkey, and probably why so many of us end up laying around after a delicious Thanksgiving dinner. However, many other foods are rich in this amino acid that works like a sedative. The key is that you need to eat foods high in tryptophan along with some carbohydrates. This will help the tryptophan get into the brain and do its sleepy work there. Some examples of high tryptophan and carbohydrate snacks are:
- Yogurt
- Bananas
- Pudding
- Wheat bread with turkey
3. Watch your Salt
Eating foods high in sodium can interrupt your sleep by raising your blood pressure and heart rate. Excess sodium intake can also dehydrate you, which will also disrupt your sleep. If you must eat foods high in sodium, try to keep them off your dinner plate and don't snack on them in front of the television at night. Foods with excess salt include:
- Cold cuts
- Smoked meats or fish
- Salted nuts
- Frozen entrees
- Canned soups or pastas
4. Monitor your Alcohol
While many of us feel that alcohol can help us relax, even one serving of an alcoholic drink can intrude into your sleep patterns. A nice glass of red may at first make you feel relaxed, but once you go to sleep you'll be dehydrated and, conversely, you'll also probably have to get up to go to the bathroom as alcohol is a diuretic. If you drink, try to make sure it is with food, and long before bed. Make sure you're properly hydrated before going to sleep to avoid as much interruption as possible.
There are many ways to improve your health, but almost nothing makes you feel immediately better like a good night's sleep. With the rapid rise of stimulating technology around us, the importance of a good night sleep is bigger than ever. We hope these tips get you rested and ready for your next day!
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