Fatigue
Anxiety and depression
Irritability
Impaired metabolism
Higher risks for obesity and heart disease
A weakened immune system
Unfortunately there are many factors that can inhibit deep restful sleep Reducing stress and building a healthy bedtime routine can help Food also plays an important role in how well you sleep at night What when and how much you choose to eat can have a direct impact on your sleep habits and patterns
The Role of Carbohydrates
Your body needs some carbohydrates to use as energy throughout the day Consuming a few carbs may even help you fall asleep faster but eating simple carbs can actually disrupt your sleep later Most Americans consume way too much of this nutrient which leads to troublesome sleep patterns A low carb diet such as the keto challenge can actually help you sleep better throughout the night
Inflammatory Foods
Some people have trouble sleeping because of pain and inflammation Over the counter medications can help temporarily but should not be consumed on a routine basis as they could lead to other health problems Eating an anti inflammatory diet is a natural approach that can significantly help when it comes to relieving pain and discomfort Avoiding processed high fat and sugary foods is a good place to start Eating plenty of fish and antioxidant rich produce can also help
Caffeine
It may feel impossible to cut coffee out of your life but foods and drinks that are high in caffeine can significantly reduce the quality of your sleep A cup or two in the morning should be fine for most adults but drinking more especially later in the day can make it difficult to fall asleep and stay asleep at night Try to stop consuming caffeine at least six hours before bedtime
Keep in mind that coffee isnt the only thing that contains this stimulant Its also prevalent in sodas chocolate tea and even chewing gum Check the labels to make sure you arent choosing something high in caffeine during the afternoons and evenings
Alcohol Consumption
Mild to moderate alcohol consumption is generally considered acceptable for healthy individuals However consuming alcohol on a regular basis has little to no health benefit Much like other carbohydrates alcohol can help you fall asleep faster But it also leads to inflammation dehydration and sometimes digestive issues which can interrupt your sleep instead If you have trouble sleeping at night it could be helpful to eliminate alcohol altogether
Heavy Spicy Foods
Spicy foods can be great for your health they boost your metabolism and can also help you feel fuller sooner However eating them before bed can lead to heartburn and other digestive issues ultimately leading to poor sleep Try to limit spicy foods to lunchtime If you do have a spicy dinner make sure you consume it at least four hours before laying down to rest
Healthy Options for a Restful Nights Sleep
There are plenty of tasty and nutritious foods out there that can actually help you sleep better at night Cherries are rich in natural melatonin a hormone your body produces to help you fall and stay asleep Kale is also rich in this nutrient but it can be tough to digest so give your body time to do so before bed The omega 3s in fatty fish help your body regulate serotonin another important component of sleep Potassium rich bananas can help relax tense muscles whole foods high in tryptophan such as turkey and dairy products can help you fall asleep faster
If youre having trouble sleeping through the night take a look at your dietary habits Write down what you eat each day and see how your choices correspond to your sleep patterns By cutting back on carbs and inflammatory foods you may be able to rest better while also improving your health
If you have made changes improving your sleep hygiene but still have problems sleeping weel at night call the Alaska Sleep Clinic for a free sleep consultation
