It might be called a nightcap, but we all know that having an alcoholic drink before bed isn’t good for your sleep. What helps sleep? Explains the world of sleep at Emma – The Sleep Company.
The relationship between our diet and sleep
a One size fits allUnfortunately, there is no answer to the question of what or the best way to eat to sleep better. It varies for each person. However, there are a number of factors that are important to everyone: what you eat, how you eat and when you eat. Research from the Journal of Clinical Sleep Medicine shows that you sleep less if you eat a lot in the evening. But exactly what you eat and when you eat it also plays a role, according to the same study.
“Because our food can affect our sleep quality, we recommend consuming more fiber, less saturated fat, and less sugar throughout the day for better, restful sleep,” she says. Theresa SchnurbachEmma – The Sleep Company, a psychologist specializing in cognitive behavioral therapy for insomnia and a sleep scientist.
A Journal of Clinical Sleep Medicine study already confirms this, but Schnorbach also stresses that you shouldn’t eat too much before going to bed. “It’s also important to give the body two or three hours between the last meal and going to bed to make sure the food is digested properly.” not you? Then your body focuses a lot on digestion. And you don’t want that. “Our bodies should focus on tasks such as regeneration, memory enhancement, wound healing, and more.”
Take it and just
Fortunately, it doesn’t have to be difficult to modify your eating habits to improve the quality of your sleep. First, you can start with the time you eat. Avoid eating large meals a few hours before bed. This gives your body enough time to digest the food. Do you feel hungry later in the evening? Then you can have a small snack.
Eating less sugar can also contribute to your sleep hygiene. You don’t have to swear at sweets, but you can look for alternatives. For example, eat fruit to satiate cravings for sweets. And do you really want to do it right? Therefore, avoid a cup of coffee after 14:00. Good luck and God bless you!
Source: Emma – The Sleep Company | Photo: iStock
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