Diet Tips to Improve Sleep

Is it possible to improve your sleep through your diet? Yes, it is possible what you eat can affect how you sleep. Studies revealed that adding foods that aid rest and eliminating those that interfere with sleep can significantly impact an individual’s quality of life, especially when combined to improve sleep habits. Read some simple tips for good sleep that help you sleep better and be more energetic and productive during the day. Dietary changes are not a cure, but a good diet will improve overall health by helping a person sleep better. Keep reading to check the tips to fall asleep and some natural sleep enhancers you can use to get quality sleep.

How to get a better night’s sleep?

Having an adequate amount of sleep will directly affect mental and physical health. Not getting enough sleep can affect your daytime energy, productivity, emotional balance, and physical health. Yet many of us don’t get adequate sleep because of our busy lives. While some regularly toss and turn at night, struggling to get the shuteye they need.

Unhealthy habits and lifestyle choices can leave you turning at night and adversely affect your brain, heart, body appearance, and immune system. By experimenting with your lifestyle choices, you can enjoy a better night’s sleep and boost your overall health. We must understand that if one part of the body system suffers, we will likely see consequences in other areas.

Though sleep patterns are extremely important to get quality sleep, it is also important to know that diet and exercise are critical components of a healthy lifestyle that lead to getting the quality shuteye many seek. This component works as a natural sleep enhancer.

What are the tips to improve sleep?

Here are some simple tips to help you sleep:

    1. Eat foods to help you sleep: There are four main vitamins and minerals that can be found in food that make you sleep at night. These include magnesium,  calcium, B6, and tryptophan.
    1. Avoid big meals at night- Give preference to lighter evening meal concept. Eat a filling breakfast comprising various food groups, including protein, grains, and fruits, a lunch with smaller servings of proteins and grains, and a dinner that should be consumed at least two hours before bed. Those who eat a lighter meal at night are less likely to have problems associated with indigestion and gastro reflux. When you eat a heavy meal at night, your system must work harder to digest the food. The harder your body works at digesting food, the less restful you will feel. Some people skip midday meals and prefer overcompensating with larger suppers, which can interfere with your sleep patterns and hormones.
    1. Give preference to earlier evening meals- Eat your dinner or last meal of the day in the evening before 8 pm or preferably 3 to 4 hours before bedtime. Those who eat later are believed to consume more calories than those who eat earlier. Eating earlier in the evening might help some people with weight loss goals.
    1. Don’t starve yourself- One of the best tips to help you fall asleep is never to try to starve yourself. A very low-calorie diet can make you hungry, which leads to irritability. Not getting enough calories may make you deficient in essential vitamins and minerals, like iron and folic acid, to restore sleep. A well-balanced diet with vitamin-rich foods is necessary for getting quality sleep.
    1. Cut back on saturated fats and sugary foods- A diet high in saturated fats and sugary fruits could take a toll on your shuteye by decreasing the sleep you get during the night. Also, eating too many sugary foods could result in sleep disturbance. A well-balanced diet high in fiber and low in added sugars could help you fall asleep faster.
    1. Avoid alcohol before bed– Skip your night drink even though it may help you to fall asleep. This is because the effects of alcohol wear off a few hours later, and after that, you will have more difficulty staying asleep. According to research studies, drinking alcohol affects REM sleep and causes restlessness. Alcohol may cause dehydration, and this effect may cause you to wake up at midnight to drink water and make it difficult to fall back asleep. So avoid alcohol before sleep, as it may interfere with your sleep cycle once you are out.
    1. Avoid complex carbs – Skip refined pasta, baked goods, white bread, and sugary cookies, as these food items may reduce serotonin levels and impair sleep patterns. Instead, choose whole grains snacks for your bedtime, such as oatmeal, whole wheat crackers, popcorn, nut butter, etc.
    1. Limit caffeine and nicotine – This might be one of the best tips for better sleep. You might not know that caffeine can cause sleep issues up to ten to twelve hours after drinking it. In the same way, smoking is another stimulant that can disrupt sleep patterns, especially if you smoke before bedtime.

Sleeping properly each night is necessary to do the best every day. Hope these tips for a good night’s sleep work. Sleep will help you on the road to good health and an active mind. Also, some foods help you sleep and improve sleep quality.