Getting a good amount of sleep is extremely important for the overall growth of your body. It reduces certain risks of having chronic diseases and keeps the brain fit and healthy and at the same time strengthens our immune system. Most people play blame games by pointing fingers at lights in their surroundings or work stress that interrupts their sleep. It is generally recommended that in order to have a good night sleep a person should sleep for a minimum of seven hours uninterrupted.
If a person is having sleep issues he can modify or make changes in his diet to have a better sleep at night. It can be seen that sleep deprivation is becoming more common among the younger generation due to a number of factors, one of them being diet or food intake. Research shows that eating a minimal amount of fiber and more saturated fat along with high sugar consumption throughout the day is linked with lighter and less restorative sleep.
Tryptophan
There are several nutrients that help in a sound sleep and also stabilize mood. One of these nutrients is tryptophan. It is an amino acid that can be found in many food items and also as a supplement. This helps to make molecules and proteins in the body which include some that are essential for good sleep. Tryptophan converts into 5-HTP a molecule which is used to make melatonin. Melatonin is a hormone which is involved in the sleep-wake cycle. Therefore it can be said that tryptophan and molecules produced by it are vital for better functioning of the body and for regulating sleep. Melatonin can be found naturally in the body but can also be obtained from certain food items. These include:
Tomatoes.
Strawberries.
Grapes.
Shrimps.
Poultry.
Crab.
Eggs.
Dairy products such as milk, cottage cheese and yogurt.
Bananas.
Oatmeal.
How Do Tryptophan Intake Help You Sleep Better?
It was found from a study that by consuming tryptophan heavy cereal at breakfast and dinner helped people to fall asleep much better than those who consumed normal cereals. Apart from consuming food that is tryptophan enriched, certain supplements can also be taken that contain tryptophan. It is recommended to consume a dose of up to five grams of tryptophan every day for sleep regulation. It should be noted that no supplement or medication is without any side effects and tryptophan is one of them. Occasional side effects include dizziness and nausea along with sweating, agitation and tremors.
How Lifestyle Changes Can Solve Insomnia And Lack Of Sleep
By bringing certain lifestyle changes, sleep can be regulated. These include:
- Setting a regular sleep schedule.
- Avoid napping.
- Avoid watching TV before bedtime.
- Avoid rigorous exercises before bedtime.
- Not going to bed until tired.
Food Helpful For Better Sleep
Having dietary choices in your life can be helpful to cure sleeping problems. They can play an important role in the health of your heart, weight, and blood sugar levels. Many people consult different nutritionists to get a proper meal plan that helps them improve their overall health along with better sleep. Some of the food items that help to regulate sleep are as follows:
Cherries.
Kiwi.
Milk.
Fish.
Nuts.
Tarragon.
Sweet potato.
Kale.
Skimmed milk cereal.
Banana.
Spinach.
Turkey.
Almonds.
Peanut butter.
Certain types of teas.
Granola.
Berries.
Hummus.
Worst Food Items That Affect Sleep
There are certain food items that can interrupt your sleep. The most important of them being caffeine, heavy food or drinks. Furthermore, it is not advisable to eat immediately before bedtime because the meal is stimulating and makes you feel heavy or full. To have a good night’s sleep, avoid the meals listed below before going to bed.
Alcohol.
Oily or heavy foods like pizza.
Chocolate.
Spicy foods.
Ice cream.
Smoothies.
Cheese.
Tomatoes due to their acidic properties.
How Caffeine Impacts Sleep
Taking caffeine late at night can result in frequent nighttime awakenings and sleeplessness. Its overuse can lead to insomnia as well. It is also linked to sleep-disordered breathing. Therefore if you are suffering from sleeplessness it is best to avoid caffeine intake right before sleep. Apart from this, nicotine consumption is also linked with insomnia. Therefore cigarettes should be avoided for at least 2 hours before bedtime.
How Dehydration Can Be a Factor In Sleeping Problems
Dehydration also affects the sleeping pattern by affecting melatonin which is a sleep hormone. Chronic dehydration reduces levels of amino acids in the body which are linked with melatonin production which regulates your sleep and wake cycle. One should practice spreading out water intake during the day in order to have a peaceful night. Sleep environment is also critical for sleeping sound at night. While being selective in food helps regulate sleep it should also be noted that this can be likely less effective if you have poor sleep hygiene meaning sleep environment and daily routines. Dry spaces can also result in dehydration due to less moisture. Therefore it is recommended to sleep in open airy rooms.
Do Workout or Sports Participation Help in Sleeping
With the growing popularity of sports all around the world, it is imperative that one might think of enrolling him or herself into any kind of physical sport. Although it may sound a bit vague to connect better sleep to being associated with any sport, sport can provide the body with intense calorie burn and loss of energy. This burning of calories and energy makes the body tired enough to be revitalized and hence, the brain follows the signals which the body is giving it that it needs to doze off. A good sportsman is always well rested and projects positive energy. The reason for that could be that physical exertion which his or her body goes through kind of releases that excess energy of body and mind and at once these both parties demand rest from you. That is why it is very important for someone who’s having sleeping issues to get into sports and shift the focus on nature’s course.
If you want to get better sleep, there are several things that you can do to help yourself get better sleep and avoid some of the foods that cause you to wake up. One of the biggest reasons why people suffer from poor sleep is because they consume the wrong types of food during their sleep. You may be asking “what do I need to do to get better sleep?” Here are a few things that you can do to help yourself get better sleep
Avoid Consuming Alcoholic Beverages
Some people do not realize how much alcohol they consume during the day and it has negative effects on their bodies. When you go to bed, your body needs to have at least 8 hours of undisturbed sleep. This will prevent you from getting better sleep and may cause you to wake up more often during the night.
Eat a Healthy Diet
Your body needs to have a balanced diet throughout the day. If you do not want to end up feeling very sluggish in the morning, you will want to make sure that you are eating a healthy diet throughout the day. Try to eat foods that are high in protein and carbohydrates as well as foods that are low in fat. These are just a few tips to help you get better sleep and avoid some of the foods that cause you to wake up in the morning.
