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Getting good quality sleep matters. People who consistently get the recommended amount of sleep have stronger immunity, lower risk for serious health problems, less stress, better cognitive performance, and enjoy an overall higher quality of life. However, there are times when all of us experience difficulty sleeping or falling asleep, especially when consuming certain foods or drinks. Can one’s diet affect sleep? Numerous research studies on the subject show that what we eat and sleep are closely intertwined so if you want to avoid sleepless nights, here are some suggestions from Fred’s Beds, your mattress store for Dawsonville.
Diet Dos and Don’ts for a Better Sleep
Watch what you eat. If you want to enjoy a good night’s sleep the first step is to avoid overeating high-fat, high-sugar, spicy, and processed foods at night.
Why?
High-fat foods not only can make you gain weight but they can also disrupt your sleep by messing with your circadian rhythm. This can lead to tossing and turning in bed throughout the night. Moreover, foods high in fat also activate the digestion process so you may ending up making frequent trips to the bathroom during the night.
High-glycemic diets and foods with added sugar may cause sudden spikes and drops in your blood sugar levels. This triggers the release of certain hormones such as insulin, adrenaline, cortisol, and growth hormones which might make you feel hungry, irritable, or anxious. All this leading a less than restful sleep.
Spicy foods may negatively affect sleep since they are known to cause indigestion, trigger heartburn and acid reflux. They also can elevate the body’s core and surface temperature.
Processed foods including instant noodles, packaged snacks, and fast food are associated with shorter sleep durations and poor sleep quality, especially in younger people.
So, what should you eat instead?
For good quality, uninterrupted sleep, nutritionists recommend the following:
Follow a Mediterranean diet plan. Shifting from a diet rich in red meat and processed foods to one that includes a balance of fruits and vegetables, whole grains, nuts, fish, and olive oil can do wonders in improving your quality of sleep and overall health.- Choose high-quality carbohydrates. Include brown rice, oats, and whole grains in your diet. These not only will make you feel more satisfied but will lead better digestion.
- Go for tryptophan-rich foods. Tryptophan is an essential amino acid that aids in the production of serotonin, a neurotransmitter that helps regulate sleep. Foods rich in tryptophan include eggs, dairy products (milk, low-fat yogurt, and cheese), seafood, fruits (kiwi, apples, avocado, bananas), vegetables (asparagus, broccoli, spinach), beans, and oats. And don’t forget…turkey!
Follow a Mediterranean diet plan. Shifting from a diet rich in red meat and processed foods to one that includes a balance of fruits and vegetables, whole grains, nuts, fish, and olive oil can do wonders in improving your quality of sleep and overall health.
Resist caffeine. Considering the fact that it takes anywhere from 6 to 8 hours to eliminate caffeine in the body, drinking a cup of coffee, tea, hot chocolate, or any energy drink in the afternoon is not a good idea. Caffeine effectively stimulates the central nervous system so consuming caffeinated products late in the day will make it hard for you to fall asleep and reduce your total sleep time.
Avoid alcohol. While many people believe that alcoholic drinks can help them relax and unwind at the end of the day, having a few drinks can actually cause sleep disturbances. Initially, the sedative effects of alcohol may help you fall asleep faster but you will experience sleep disruptions as your blood alcohol declines. Moreover, alcohol consumption is closely associated with insomnia and obstructive sleep apnea so if you want to enjoy good quality sleep, don’t rely on alcohol to do the trick.
Additional Tips for a Restful Sleep
With Thanksgiving just days away, this is definitely the best time to review how your diet affects the way you sleep and how you can avoid ruining what’s supposed to be a perfect holiday celebration with a night of endless tossing and turning.
What can you do aside from watching what you eat and drink, especially before going to bed?
Fred’s Beds, you #1 mattress store for Dawsonville shares some additional tips to further improve your quality of sleep.
- Increase light exposure during the day and include physical activity in your daily routine. That game of touch football or a nice walk after dinner may be a great idea on Thanksgiving Day.
- Stick to a sleep schedule and develop a relaxing pre-sleep routine.
- Create an environment that is more conducive to sleeping.
- Invest in a high-quality bed, mattress, and pillows.
Fred’s Beds, Your Mattress Store for Dawsonville
Finally, you can enjoy the sleep you deserve! At Fred’s Beds, we will help you find your dream mattress without the hefty price tag so visit our mattress store at 6280 GA Highway 400 North Cumming GA during our store hours – 9:00 AM to 5:00 PM Mondays to Fridays and 9:00 AM to 3:00 PM on Saturdays.
