You must admit bedtime is your favourite phase of the night. When the clock ticks past your activity time, you just want to fall asleep without any complications.
However, thanks to the ever-increasing number of gadgets, sleep disorders are a lot more common today than they have ever been known to be.
Sleeping disorders come with their long-term and short-term effects. The short-term effects are that sleep deprivation may cause impaired judgment, moodiness, and difficulty in retaining information. The long-term effects, however, are more worrisome. Deprivation increases the risk of many illnesses, like diabetes and mood disorders. So much so, that studies have shown that those who sleep less than five hours per night increase their risk of death by 15%.
What should you avoid before bedtime?
It is pertinent to not only have food that is filling for your stomach, but to in fact have healthy food that is good for you.
So we looked at some of the latest research for you and asked experts to weigh in on what to eat and what to avoid (apart from those gadgets) that will actually help you sleep better.
You must eat healthy food that will not be harsh on you when you fall asleep minutes after snacking.
Make sure you steer away from the following habits in order to complete the recommended eight hours of your beauty sleep.
Caffeine in the evening
The study also found that simple strategies like reducing screen time before bed and avoiding coffee late in the day really did help. Caffeine’s effect on the brain causes increased neuron firing causing the pituitary gland to release adrenaline- the “fight or flight” hormone, however, the effects of adrenaline on your body wear off after 3-4 hours.
Research has also shown that if you enjoy a cup of green tea at night, it can speed up your metabolism. This way, green tea actively supports weight loss since it can quite literally burn fat as you sleep. However, do not drink it before bedtime since the caffeine can disturb your sleep. Take it a few hours before you hit the bed.
High amounts of sugar
According to a study, you can extend sleep duration of people just by controlling your diets. It was found that people who consumed less sugar per day and consumed fewer fats and carbohydrates as well, slept longer than their counterparts in the study.
Consume healthy foods that you can eat without any guilt of gaining weight. Do not be tempted to eat snacks that can turn out to be heavy on the heart during the night and may interfere with digestion. Your late night snacks need to be healthy, therefore, make sure they do not high amounts of sugar.
Eating large meals
Eating large meals before going to bed can disrupt sleep patterns. Once you eat, your metabolism fires up, which makes it difficult to sleep soundly. Also, lying down with a large amount of food in your stomach can inhibit digestion and cause gas. Various studies suggest not eating within 2-3 hours before bed.
If you must eat, try complex carbohydrates like oatmeal or bread. These can normally regulate your glucose level and stimulate the secretion of serotonin in the body, which is then converted to melatonin by your body, a known sleep-inducing agent.
Which healthy foods should you eat before bedtime?
Going to bed hungry can make it hard to get a restful night’s sleep. A rumbly tummy means tossing and turning, not sleeping through the night and running the risk of burning lean muscle while you sleep. Give in to that extra craving, but choose wisely.
Don’t worry because we’ll help you pick out the healthiest snacks to have before bedtime.
These edibles are actually great for you before you switch off the lights.
Cherries are one of the only natural sources of melatonin. Cherries can also lower stress hormone levels, which can ease insomnia symptoms
Studies show kiwi fruit consumption may improve sleep onset, duration, and efficiency in adults. Eating two before bed can help you fall asleep quicker and improve your sleep quality. This fruit also contains flavonoids such as naringenin and catechin, which modulate the sleep-inducing receptors and are considered an effectual sedative agent. The peel of kiwi is a potent ingredient in many natural sleeping aids.
Bananas meanwhile, are a good source of potassium and magnesium, both of which are muscle relaxants. They also contain tryptophan, which the body converts to melatonin. Magnesium is especially helpful in relieving stress and hence may prove useful to those whose anxiety keeps them awake.
Lavender-infused tea may also help solve your problem. Lavender is said to have anxiety-soothing properties such as relaxing the body, reducing muscle spasms, promoting healthy digestion, and aiding sleep.
Conventional wisdom says that eating before bed causes weight gain because your metabolism slows down when you fall asleep. This causes any undigested calories to be stored as fat. Yet many health experts say that eating before bed is perfectly fine and may even improve sleep or weight loss.
Most potentially sleep-promoting healthy foods are nutritious and unlikely to cause harm, so they should be safe for anyone without allergies to enjoy in moderation. In fact, healthy food habits at bedtime will make you remain strong even after ages. Remember, food and sleep benefit your health greatly.
Your health is the real wealth. You must make sure you do everything to help your body stay at its best. Good food and good sleep are the key factors. So keep your night snacks ready and munch on them before you bid goodbye to the long day!