Health conscious better listen up! There are diet tips that you should follow to keep you awake and productive throughout the day. But what about while you’re sleeping. Of course your body is at rest during your sleep, but sometimes before the long comfortable sleep comes every situation why you can’t shut your eyes the way you wanted to.
Our bodies will adjust overtime. In addition, the foods and beverages we consume everyday might help us get better sleep. Here, we list down five sleep-promoting tips, especially what to avoid and what to add to your diet:
- Go easy on Soda, Energy Drinks, and Coffee
Caffeine is the first liquid that comes to mind when you’re having trouble getting sleep. Anytime of the day, drinking too much coffee can definitely disrupt your sleep.
However, letting go of caffeine is not that easy or comfortable as some people suffer from withdrawal symptoms such as headaches, drowsiness, flu-like feelings, irritability and lack of concentration when they give up caffeine.
By gradually withdrawing, you will be able to avoid those symptoms. Try other options like blending decaffeinated coffee with regular ones. Then increase the amount of decaf over time. In that way, sleep will be much easier to occur.
- Avoid drinking too much Alcohol
They say drinking a little bit of alcohol can make you feel relaxed and eventually sleepy. However, over-imbibing in your favorite adult beverages may cause a restless uncomfortable night. I know you’ll get mad at this but it’s true. You may fall asleep fast enough, but your sleep may disrupt you in the middle of the night like going back and forth to the comfort room.
One tip: take at least one drink, if you can. That’s equal to 12 ounces of beer, 5 ounces of wine or a shot of liquor.
- Eat Light at Dinner Time
We love to eat heavy meals from breakfast till dinner. But like an inverted triangle, take the biggest part in the morning then get smaller as you reach at night. In the evening, meals heavy in fat and protein could lead to indigestion and heartburn, which is not beneficial for a good night’s sleep. Try to avoid creamy sauces, deep-fried foods, and large cuts of meat. As much as possible, keep your portions small on your plate.
On the brighter note, opt for something light. Baked halibut and spinach are both high in tryptophan that the body needs to produce serotonin, a hormone that promotes relaxation. For other foods with the same benefits, try chickpeas, salad, a small bowl of soup and a slice of whole-grain bread, or a plate of mixed vegetables.
- Drink Tart Cherry Juice
Particularly, tart cherry juice is high in melatonin which your body produces naturally to regulate sleep. That extra melatonin from cherry juice may help improve sleep quality and relaxation.
However, are you one of those who don’t like tart cherries? Try walnuts, they are also high in melatonin. Other fruits to try are bananas, pineapples, almonds, raspberries, and oranges. For more concentrated types, pick a bottle of melatonin supplements – just be sure to follow label instructions if you have health conditions to keep in mind and consult your doctor first.
- Eat Carbohydrate-Rich Bedtime Snack
We love a good bedtime snack before getting rest. But a small bedtime snack that’s high in complex carbohydrates can improve your serotonin levels and help you relax. Try switching your breakfast essentials into bedtime snacks, but in small portions.
Cereal and milk, a peanut butter and jelly sandwich, or cheese, fruit, and crackers are all good suggestions, so long as you stuff it in small portions. For more consideration, use peanut butter made from only peanuts, jelly made just from fruit, and whole-grain bread for your sandwich. Always eat in moderation at night to sleep easily.
Sleep is a vital part of every diet. Even though we rest our bodies at night, our minds are functioning to regulate our bodies to perform better the next morning. Of course, sleep is better when we laid our body to Comfort Living’s single bed foam or premium bed mattress with orthopedic memory foam or orthopedic cooling pillow for more health-conscious effort. Just visit our website at https://comfortlivingph.com/ for wide choices of sleep essentials.