In Today’s jet age world, the most common complain we hear is related to weight issues and sleeping disorders. Yes, and they both have a co-relation vis-a-vis each other.
How is diet and sleep dependent on each other?
Diet is the food intake we have for survival and to get energy for completing our daily tasks. Sleep is our body’s way to rejuvenate and restore our lost energy at night and prepare us for the day that lies ahead. On an average 6-8 hours of sleep is essential for a human body. If we are disturbed at night or can’t sleep, our diet and habits are one of the factors. Also if you aren’t having good dietary habits, it can be due to sleep disturbances. Habits are self-made, like watching excessive TV, Reading, watching the Mobile / Tab screen, which should be corrected by one’s own will.
Sleep disturbance due to dietary habits and food intake should be identified and corrected for good health and better sleep. A diet which is high in sugar and fat affects the pattern of deep sleep in our body and keeps us uneasy leading to sleep deprivation. Sleep deprivation in turn affects our day to day performance and the fatigue and tiredness, makes us irritable and increases our craving for junk/processed foods which are high in salt and simple carbs. Heavy and late night dinner can also affect sleep. Food consumed at night should get plenty of time for digestion, so that it doesn’t affect your sleep. Ideally, dinner should be best taken at sunset or 2 hours before bedtime.
What should you eat to sleep better??
A balanced diet should be adopted to induce good sleep and to keep ourselves fit and healthy. Lean proteins and fiber from vegetables helps us feel full for longer and restricts excessive intake of food. Food rich in Vitamin B6 such as vegetables, nuts, banana and lean meat and Calcium rich food such as almonds, dairy products (Milk/Yoghurt/Cheese), broccoli, figs, soya milk and orange juice should be taken at bedtime. Fish, chickpeas, dried dates, oats, chocolate and peanuts are a source of Tryptophan which helps in inducing good sleep. You can also avoiding drinking too much fluids or water before bedtime that can prevent you to getting up from sleep for urination.
Tips to Improve Quality of Your Sleep:
- Schedule your sleep to regulate your body’s natural Circardian Rhythm.
- Say no to caffeine, alcohol and nicotine containing foods before dinner.
- Avoid rigorous exercise at least 2 hours before sleep.
- Do not nap for long hours during day time. It can affect your quality of sleep.
- Consume light balanced dinner.
Eat foods that not only please and relax you and your mind, but also your body!