Many of us already know not to drink coffee or sugar-rich foods prior to bed. But, it is also a good reminder to cut out caffeine early in the day since it takes the body six hours to metabolize the stimulant.We all know what sugar can do to a child at night. These same results occur in an adult from a sugary alcoholic beverage or even a piece of chocolate cake. Cutting out the sugar hours before sleep is the first step towards healthier sleeping and eating.
Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein, such as cereal with milk, peanut butter on toast, or cheese and crackers. Melatonin is a naturally occurring hormone that regulates sleepiness.
What else can be done to make certain proper eating accompanies healthy sleep habits?
A recent study concluded seven to nine hours of sleep rebuilds muscle more efficiently than those who receive less than seven hours of rest per night. Sleep strategies helped the study participants adjust their daily routine to sleep more and eat healthier, while maintaining a consistent workout routine.
If you find yourself reading this article and you already are checking off most of the boxes, you may need a consultation with a sleep study professional. Healthy eating and exercise alone may not be the only answer to your sleep deprivation.
Alaska Sleep Clinic is the most comprehensive multi-site sleep lab in Alaska with clinics in Anchorage, Wasilla, Fairbanks and Soldotna; and we continue to expand our services to those with sleep disorders.