Are you a poor sleeper? If you are, then you should make an appointment with a trusted doctor prior to doing anything else. A healthcare professional has the ability to pinpoint any and all issues that may stop you from sleeping soundly at night. Your doctor may even be able to tell you whether you suffer from a sleep disorder such as insomnia. Once the doctor has found the underlying cause of your sleep woes, he or she will be able to help you put together a diet that may be able to turn everything around for you.
Superior Sleep and Adjusting Your Diet
No two human beings have the same exact dietary or sleeping requirements. However, there are some straightforward nutritional adjustments that may be beneficial for many people who are looking to strengthen their sleeping habits. If you want to sleep like a champion nightly, these nutritional suggestions may work like a charm for you. Don't forget to consult your doctor prior to making any diet changes.
Pay Attention to Foods That Have Lots of Protein and Fat
Do you frequently eat food that's brimming with protein? Chicken and steak are a couple of prominent examples. Foods that are rich in protein have the ability to negatively interfere with sleep. This is due to the fact that the body requires a lot of time to deconstruct them properly. This can be an issue for people at night. Digestion becomes significantly more sluggish during sleep, after all.
It may help you to steer clear of foods that include tyramine. Since tyramine can encourage the emission of norepinephrine, it is a major bedtime no-no. Norepinephrine activates the brain and because of that it is not ideal for folks who want to unwind for the evening. Examples of foods that are rich in this substance are pepperoni, salami and, finally, processed and aged cheeses.
Foods with lots of fat may hurt your sleeping, too. Fatty foods are often conducive to the gaining of weight. They can make bodies less able to detect orexin as well. Orexin is a brain chemical that takes charge of your normal sleeping clock.
Foods that are spicy may taste amazing, but they might not do your sleep hygiene any favors. That's because they can bring on heartburn, a condition that can do a number on sleeping. Remember, too, that lying down can exacerbate acid reflux. Eating red peppers can boost your existing core temperature as well. What makes this an issue? This temperature decreases on its own as people sleep. If you want to dodge all of the troubles that spicy foods can cause, you should steer clear of them for three full hours before sleep. Refrain from chowing down on any acidic food items overall for that span of time. If you're vulnerable to indigestion, heartburn or anything else similar, you should be especially careful about this.
Alcohol may initially make you feel drowsy. Once its effects fade, though, that may change dramatically. It may even end up waking you up in the midst of particularly vital sleep phases. If you want to sleep like a baby, you should refuse any and all alcoholic beverages close to your bedtime.
In short, paying a bit of attention to the foods you consume in the latter part of the day before you go to bed can make a huge difference to the quality of your sleep. If you are truly struggling then it is always best to consult a doctor, but keeping some of the above in mind may help you rest easier at night.