How to make your sleep ten times better by eating right
Posted Mar 15 2009 6:25am
All of us want to sleep well during the night and get the most energy from sleep. There are many factors that affect the quality of sleep. Surprisingly, dinner and the last thing you eat before going to bed is one of them. Try to have dinner as soon as you feel hungry in the evening, and avoid sleeping with full stomach. As I have explained, sleeping with full stomach will cause gaining weight. In this post I want to discuss the food you should avoid 2 or 3 hours before sleeping categorized in four groups:
1. Caffeine: It’s obvious that you should avoid food and drinks that contain caffine before bedtime because, caffeine is a central nervous system stimulant. When you eat caffeine, it is carried around the bloodstream and absorbed by body. After one hour, its affect would appear and it keeps you awake and disorders your sleep. Avoid eating or drinking caffeine 2 or 3 hours before going to bed. Following is the list of the foods and drinks containing caffeine:
1- Coffee 2- Tea 3- Candies 4- Energy drinks like Bull Red 5- Cocoa 6- Brewed 7- Instant 8- Coca Cola Classic 9- Jolt 10- Some medications*
Note*: Some medications contain caffine, so if possible, use them one hour before bed.
2. Alcohol: Alcohol is an odd drink. Alcohol decreases the time required to fall asleep and because of this, many people consider it as a useful drink, while they don’t know other alcohol effects are threatening them. After a while, its sleep disturbing effect appears. It segments your sleep and prevents you from having a deep sleep. Alcohol also makes you fatigue and sleepy during the next day. I am not saying you need to give up alcohol, but if you want to have a good sleep, you should avoid consuming alcohol at least one hour before going to bed.
3. 600-calorie food: You might consider a heavy dinner as a useful factor for sleeping, because after eating, you will feel sleepy, but the reality is the reverse. When you eat high-caloric foods, your body needs to send blood flow to your stomach to help the process of digestion, so your body can’t be in a restful position, because it has the job of digesting the food. It is recommended to eat your dinner three or four hours before going to bed. If you want to eat something in an hour before going to sleep, consider a light snack under 300 calories.
4. Any drink: Everybody has the experience of waking up during the night to go to bathroom. If you want a continuous sleep, you should consider that your body needs at least one hour to process the liquids. Avoid drinking at least one hour before going to bed.
Start to follow these tips from tonight. It will have a great impact on the quality of your sleep. If you know any other food or drink that should be avoided before sleeping, please let me and other readers know by putting a comment bellow this post. You can also ask any question you have regarding this post. I'll be happy to help you.