Monday , October 3 2022

Five things to cut off your diet if you want to sleep better at night



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Nothing interferes with awakening from a good night's sleep, but for many of us, the idea of ​​it happens like a dream.

Sleep deprivation can affect your memory, productivity and overall happiness, so it is essential that you rest well.

Eating earlier in the day, preparing light meals for dinner and changing your diet are just a few simple changes that can revolutionize your sleeping pattern.

Here are five foods and beverages you should avoid from ensuring you wake up every day:

1. Caffeine

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One obvious – yet you do it. A late night drink may seem like a pleasant idea at the same time, but as it stimulates it can be the reason you are restless at night.

Caffeine blocks sleep and chemical adenosine sleep for six hours, preventing you from getting your recommended daily amount of sleep.

Dave Gibson, a sleep expert and founder of the Sleep site, says that it is ideal to limit daily caffeine intake.

He advises: "Set a permanent caffeine stop to cut all caffeine after lunch, at most two cups a day."

2. Red meat

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Until you left the job, you would buy food and get home, it could be late in the evening before you get a chance to sit down for dinner.

Red meat takes longer to digest than other foods, so if you know you will be eating late, choose a snack as this will make you more comfortable when it's time to rest.

Gibson suggests leaving four hours between a heavy meal and bed time.

If you feel later, experts at the Sleep Board recommend dairy products such as yogurt and milk and green vegetables such as cabbage, which are high in calcium and reduce stress, and help you relax before bedtime.

3. Alcohol

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Beer can be all you fancy after a long day at work, but really it could be the reason you found it so tedious in the first place.

After the stimulant effects of alcohol have waned, alcohol is used as a sedative – but not in a way that ensures a good night's rest.

Gibson says: "Alcohol negatively affects our REM sleep balance – the profound restorative sleep in which short-term memory is processed – especially in the second half of the night, which means we are more likely to disrupt sleep during this period."

Spicy foods

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Are you one to foam on spices, regardless of whether it is necessary or not?

Lisa Artes, a sleep counselor for the Sleeping Council, advises people with sleep problems to avoid eating spicy foods like capsaicin, the spiced ingredient of chili peppers, can upset you.

Gibson warns that spicy foods can raise your body temperature, causing you discomfort.

5. Sugar

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A sweet late night night may sound seductive, but foods with high sugar levels can give you an instant energy boost to delay your sleep.

Artis instead recommends wholegrain cereals with low sugar content to increase the availability of tryptophan in your blood.

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"Tryptophan is the amino acid that the body uses to make serotonin and melatonin from sleep, the soothing neurotransmitters that slow nerve movement and stop the brain from humming," she explains.

Bananas also contain tryptophan so serve well as a snack before bedtime.

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