How To Improve The Quality Of Your Sleep Through The Food That You Eat
Sleep and food are two crucial factors that dictate your well-being. It’s quite obvious that what you eat determines your sleep quality. If you want to sleep better, you need to choose the right kind of food. Sleep quality is determined by various chemical reactions within our body and the nutrients that we consume affect how we fall asleep and wake up during the night.
Keeping that in mind, we are going to share some helpful food tips that will improve your quality of sleep. Let’s take a look:
Avoid Spicy Foods – eating too much spicy foods may trigger heartburn which degrades sleep quality. When you lie down, symptoms of acid reflux may get worse. Backed-up stomach acid may cause airway irritation, so you will have sleep apnea that can make it even more difficult to sleep. If possible, avoid eating chili peppers and other spicy food ingredients during dinner. Sometimes, acidic foods like tomatoes may also cause heartburn.
Avoid High-Protein Foods – steak, chicken and other high-protein foods take more time to break down, so they may disrupt your sleep. When you sleep, the digestion process may be up to 50% slower. This means that your body will face digestion problems if you dine on a big meat-based meal before sleep. You may also need to avoid pepperoni, salami and aged cheese, because they trigger the production of a brain stimulant, called norepinephrine.
Eat More Dietary Fibre – dietary fibre contributes to more restorative, deeper rest. If you have more intake of dietary fibre, you will have longer REM phase, the deepest and most restful sleep, which is associated with dreaming. Oats, lentils, chickpeas, pears and avocados boast high percentage of dietary fibre.
Increase Potassium Intake – potassium is an important mineral that promotes digestion and circulation. It also helps to relax your muscles. These contribute in improving better sleep quality. Bananas are an easy and affordable source of potassium. Alternatively, you could also consume different beans, mushrooms and fish.
Increase Magnesium Intake – magnesium ensures an ideal level of gamma-aminobutyric acid, an important neurotransmitter that promotes quality sleep. People who are deficient in magnesium are more likely to have insomnia. Since we need to get magnesium from external sources, you need to eat enough avocados, spinach, bananas, cashews, tofu and brown rice.
Drink Valerian Root Tea – drink a cup of valerian root tea two to three hours before you go to bed. According to studies, valerian root improves sleep quality and speeds up the onset of sleep. Catnip brews, chamomile and motherwort also have similar effects. Combine these herbal remedies with a relaxing pre-bed ritual to get quality sleep at night.
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