How Diet Affects Your Sleep
“One cannot think well, love well, sleep well, if one has not dined well.”
~ Virginia Woolf
What You Eat Can Greatly Affect Your Sleep Patterns
To improve sleep and achieve balance, start by looking at what you’re putting in your mouth:
1. Processed Foods
If your diet is filled with processed foods, it’s time to embrace wholesome alternatives. Consider eliminating, reducing, or substituting sugars, fats, and preservatives from your daily intake to benefit your ability to fall asleep and improve your overall health.
2. Follow The Recommended Daily Food Allowance
Ensure you meet the requirements for fresh fruits and vegetables. Opt for low-fat, protein-rich options like tofu and vegetarian burgers as healthy alternatives.
3. Food Allergies
Identify and avoid any food allergies that may impact your sleep, such as corn, dairy products, wheat, or chocolate.
4. Time Your Evening Meal
Eat your evening meal at least four hours before bed, indulging in a healthy and well-balanced option.
5. Don’t Overeat
Steer clear of overeating, as it can lead to unnecessary fatigue.
6. Napping
Resist the temptation to nap during the early evening hours to improve your chances of falling asleep at bedtime.
7. Snacking
Eat a small snack one to two hours prior if hunger strikes before bed, avoiding high-protein, high-fat, and sugary foods. Grab a banana which contains melatonin, a natural chemical that signals the brain to wind down. Or eat a small bowl of rice. Rice ranks high on the glycemic index which improves tryptophan and melatonin production in the body.
8. Stay Hydrated
Drink at least 8 glasses or 2 liters of water throughout the day. Proper hydration enhances your sleep quality by minimizing the urge to wake up at night. However, avoid consuming liquids one hour before bed if it leads to disruptive restroom visits.
Remember, the key to feeling balanced physically and emotionally lies in the nourishment you provide your body.
