There are few things in life that compare to waking up after a restful sleep. This feeling is considered a rarity nowadays because it is quite uncommon for people to sleep through the night. While poor sleep can be attributed to several factors, people tend to overlook the connection between bad eating habits and poor sleep. The foods you eat can affect both the quality and duration of your sleep.
Good sleep hygiene may sound made up, but trust us when we say that it is an integral part of a healthy life. Sleep is the body’s way of recuperating, and sleeping poorly can lead to impaired immune function and bad eating habits. The poor eating habits, in turn, can inhibit healthy sleep. Statistically, people who do not sleep well end up snacking excessively, so they are ultimately sabotaging their sleep and diet. A night of tossing and turning can alter hunger hormones, causing you to wake with cravings for sweets and caffeinated beverages. Just remember that these foods keep you craving them throughout the day and provide zero nutritional value. You can’t sleep well if you eat poorly, so use the following tips to help you sleep through the night.
Keep Dinner Portions Moderate
Despite what people think, dinner should not be the largest meal of the day. When you eat too much and too late in the evening, you can interfere with healthy digestion. Indigestion can cause you to toss and turn. Opt for low-fat meals that contain complex carbohydrates (sweet potatoes & quinoa) because the body can quickly digest those foods. And make sure that you don’t snack on salty or sweet things too close to bedtime! These foods can actually spike blood sugar levels and keep you awake.
Nap Early Or Not At All
A lot of people find solace in the afternoon catnap. It’s a chance to recharge, but it may also be the reason why you have difficulty falling asleep at night. When you take a nap too late in the afternoon, your natural sleep drive decreases. Try to avoid napping or nap at an earlier time to see if your sleep improves.
Ready Your Bedroom For Sleep
It is not conducive to your sleep if you have all the lights in your room on directly before bed. Dim the lights or turn on a small night-light, turn off the TV, and put your phone away. If you need to use an eye mask or earplugs to drown out noise, do so. Try to keep your room at a comfortable 70-75 degrees F because a cooler environment is more beneficial for sleep.
Don’t Overdo It On Fluids At Night
This is probably the first time we are telling you to not drink water! Drinking too many fluids before bed can cause you to wake up in the middle of the night for a bathroom break. Some can fall right back asleep after this, but others find it difficult to resume their sleep. It’s also ideal to avoid alcohol before bedtime because it can interfere with the quality of your sleep. Even though alcohol can make you sleepy, it doesn’t allow the body to enter deep sleep.
This should go without saying, but make sure that your mattress and pillows are comfortable and supportive to your body. You may need to upgrade your mattress that you’ve had for the last nine years if you aren’t sleeping well. You can also dab the underside of your pillow with some lavender essential oil to help induce sleep.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
