Changing eating habits can improve night’s sleep, says Tuija Pusa, a nutrition expert at the Heart Association.
Moni the fact affects how well sleep in the evening tastes. In addition to exercise and recovery, for example, what we put in our mouths during the day may be reflected in how well or poorly we sleep.
Heart Alliance Nutritionist Tuija Pusa says that there are no magic tricks for a good night’s sleep, but with some food choices and a good eating rhythm, it is possible to influence dreams.
Coffee drunk in the evening or late afternoon may impair night sleep. Sensitivity to caffeine is individual, and where one can be able to drink evening coffee without any noticeable problem, the other must stop drinking coffee early in the afternoon so that night sleep is not disturbed.
Caffeine has a half-life of 5 to 6 hours, so it is beneficial for many to stop drinking coffee and other caffeinated beverages well in advance of bedtime.
Night hats affect sleep intake. The claim that a small sip in the evening would help you sleep is, according to research, nonsense. Alcohol has been shown in studies to have a clear debilitating effect on the body’s recovery during the night.
– The more alcohol consumed, the stronger the stress factor it is for the body. Drinking just one dose of alcohol in the evenings reduces the amount of restorative sleep, Professor of Sports Medicine Urho Kujala has told Ilta-Sanomat earlier.
3. Food rhythm
Regular eating promotes health in many ways and can also affect night’s sleep.
When feeding, messages are transmitted to the brain and the human internal clock when digestion is underway and awake. So if eating is very evening-focused, the brain sends a message in the evening that you are now awake and active.
Indeed, irregular and evening-weighted eating may contribute to the mixing of the rhythm of the internal clock and the deterioration of sleep quality.
Often, the rhythm of food also affects how much is eaten in the evening. If the whole day is fasted, in the evening the hunger debt may be paid for by dragging a huge meal, which in turn impairs the quality of the night’s sleep. A big meal eaten in the evening can also become a stomach cramp.
– Especially heavy food eaten very late can impair the quality of sleep, Pusa says.
On the other hand, omitting an evening snack is not the best idea for a night’s sleep either, because then you may starve at night, or it is difficult to fall asleep because of hunger.
The best thing about falling asleep is to eat a reasonable, suitably filling stomach. Pusa says that for some, sleep intake is improved especially by the fact that the evening meal is high in carbohydrates.
– From a health point of view, it is good to prefer high-fiber foods.
4. Healthiness of food
The quality of the overall diet affects all of a person’s well-being in a number of different ways.
– Food contains a number of nutrients that may be involved in the metabolism of sleep-related compounds: they affect, for example, sedation and serotonin metabolism.
– If you eat unhealthily and do not get enough of all the nutrients, it may be important for sleep.
For example, a lack of B vitamins and magnesium may impair sleep.
– But if you get enough of them from food, increasing their use may not help. However, a varied diet is worth taking care of.
5. Hot food
If you suffer from reflux disease, i.e. the sphincter between the esophagus and stomach is loose, fiery food may interfere with your night’s sleep.
– Hot food can cause heartburn and burning sensation and keep you awake because of it.
Also, cocoa, cola drinks, citrus fruits and chocolate, for example, can cause heartburn in some people with reflux disease and thus affect sleep.
6. Kiwis, cherry juice and milk
Individual, small studies have found that kiwifruit or cherry juice, for example, eaten as an evening snack can improve sleep length and quality and reduce nocturnal awakenings.
– These are individual findings, and nothing universal can be said about them, Pusa points out.
– But why not give it a try? It doesn’t matter if you try to eat a couple of kiwis for a while before bed and see how it works.
Also, a glass of milk before bed can help some sleep better.
7. Drinking too much
Drinking plenty in the evening may interrupt a well-started night’s sleep when you are forced to pee. Therefore, you should drink more fluids during the day, and reduce drinking throughout the evening.
Source site www.is.fi