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Food intake. It’s fast food! There’s way too much food! The kind of food! Food intolerances! I ate too late! They all have one thing in common: eating the wrong food (and beverage), eating too much food, or sleeping too late can disrupt your sleep.
Fast food! There is far too much food! The type of food! Food sensitivities! Eating too late! They all have one thing in common: eating the wrong food (and beverage), eating too much food, or sleeping too late can all disrupt your sleep. Did you know that simply changing your diet could drastically improve your sleep?
Let’s begin with when you eat your final meal of the day. If you eat a large meal too late at night, you almost certainly will wake up in the middle of the night feeling the effects of digestion and overeating, or at the very least, eating that largest meal too late in the evening. Smaller portions in the early evening are best for most people. I believe the Europeans are on the right track. They eat their main course between noon and 2 p.m. Then, for their evening meal, they usually eat something lighter, such as soup and a sandwich. Oh, this makes a lot more sense and is much easier on your digestion.
Eating the larger meal food intake
Eating the larger meal in the middle of the day allows you to digest it while you go about your day, rather than carrying the weight of the meal to bed with you.
However, there is one word of caution: don’t go to bed hungry. Hunger pangs in the middle of the night can also cause you to wake up. And, similar to the circadian rhythm our bodies experience, it is critical to eat on a set schedule to help re-establish balance. Eating at regular intervals helps to regulate your body’s biological clock. Our bodies function best when we are consistent. Disruptive or inconsistent meal timing can lead to disrupted sleeping habits.
However, there is one word of caution: don’t go to bed hungry. Hunger pangs in the middle of the night can also cause you to wake up. And, similar to the circadian rhythm our bodies experience, it is critical to eat on a set schedule to help re-establish balance. Eating at regular intervals helps to regulate your body’s biological clock. Our bodies function best when we are consistent. Disruptive or inconsistent meal timing can lead to disrupted sleeping habits.
What should I eat now? If you have trouble sleeping
What should I eat now? If you have trouble sleeping, you may have food intolerances. Wheat, dairy products, corn, and chocolate are some of the most common food sensitivities. It is thought that histamines are released by the brain as a result of intolerance. These histamines disrupt your biochemistry, causing daytime agitation, irritation, and inattention, as well as nighttime insomnia. Histamine replaces neurotransmitters and disrupts the biochemical circuitry of the brain, which is responsible for thinking, mood, and behavior. Insomnia is one of the symptoms that can occur when this circuitry is disrupted.
In addition to the release of histamines, physical discomfort may occur after consuming foods to which you are sensitive. Wheat, for example, can cause gastric pain and bloating, which are undoubtedly two side effects that will keep you awake (and in pain) at night.
If you suspect that this is one of the causes of your insomnia, start an elimination diet for the culprit. Remove everything containing wheat from the preceding example. If wheat is a contributing factor, eliminating it will improve your sleep almost immediately.
Everyone is probably aware that you should eliminate or drastically reduce your caffeine consumption when it comes to beverages. Even a few cups of coffee in the morning can have an impact on your nighttime sleep. Caffeine has a long half-life and should be consumed with caution in the morning. If you drink caffeine-laced beverages close to bedtime, you will most likely toss and turn all night. Not only coffee and cola-type beverages can disrupt your sleep; many over-the-counter medications, such as cold and cough remedies, contain caffeine and can also result in sleepless nights.
Typical foods to avoid – particularly late at night are:
· Tea
· Coffee
· Colas
· Spicy foods
· Alcohol
· Chocolate
· Drugs with caffeine
· Refined carbohydrates – like cookies, pastries, donuts, sweetbreads
· Preservatives
· Foods likely to cause gas/bloating, like beans, cucumbers, fatty/spicy foods
· Foods really high in protein, like beef, can inhibit sleep by blocking the synthesis of serotonin, which in turn makes us feel more alert.
· MSG (monosodium glutamate, often found in oriental food.
Food to eat – sleep-enhancing foods:
· Bread, bagels and whole wheat crackers, brown rice – high in complex carbohydrates. They increase serotonin, a brain neurotransmitter that promotes sleep.
· Mushrooms
· Fruit – lemons, figs, dates, bananas, grapefruit
· Legumes
– Fish or poultry. Turkey is high in tryptophan, which promotes sleep.
– Warm milk with honey is still one of the best remedies for insomnia. Milk contains tryptophan, which converts to serotonin, inducing sleep.
The bottom line is that if you want to fall asleep more easily, eat a small complex carbohydrate snack an hour or so before bedtime and avoid protein-rich foods. Avoid eating too many ingredients in one meal and eating too much late at night. And one more thing Try sticking to a new or modified food and meal routine for at least 2 – 4 weeks to see if it improves your sleep habits.
Pingback: Do you make any of these four common weight-loss blunders? - Milka's Cuisine
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