Sleep and Your Diet

Do you end up tossing and turning the whole night instead of sleeping peacefully? Or find it difficult to fall asleep? You may be suffering from what is medically referred to as insomnia, an ailment that afflicts many people. However, sometimes insomnia can be cured by a slight modification in your diet and lifestyle.

Foods/ drinks causing insomnia

Certain drinks and food components have been related to sleep.

Caffeine: If you have been enjoying your after-dinner cup of coffee, beware that it may be the real cause of your sleeplessness. Coffee is considered to be a brain stimulator as its main constituent is caffeine. Being a stimulant means that it increases alertness and has wake up properties. Studies have shown that caffeine increases the amount of time that is needed to fall asleep and also results in disturbed sleep. Caffeine is present not only in coffee, tea, chocolate but also in cola drinks.

Alcohol: This is another constituent that has been related to disturbed sleep. You may find yourself sleeping easily after a drink or two but will eventually find yourself sleeping less soundly and waking up tired. The reason for this lies in the depressant property of alcohol that results in suppressing the rapid eye movement (REM) phase of sleep. Most of the dreams occur in this phase of sleep. Less REM has been associated with more night awakenings and restlessness.

Spicy foods: Sleeplessness has also been associated with spicy foods. Excess intake of spices result in heartburn that gets aggravated once you lie down. As a result you may find sleeping a problem. Moreover, heartburn can also awaken you in the middle of the night.

High fat foods: Eating a heavy meal comprising highly fatty foods before sleeping can also cause insomnia. This is because the body needs time to digest the heavy meal. So when you lie down to sleep, your body is actually busy in digestion and hence you are not able to sleep.

Tips for a healthy sleep

A peaceful sound sleep is necessary for increased productivity and general well being of an individual. The following tips can help you to have a good night's sleep.

Restrict intake: Of coffee and other caffeine rich products such a chocolate, just before dinner or after dinner.

Avoid alcohol before sleeping: Alcohol snatches away sleep and dehydrates your body thus taxing both your mind and body.

Do not eat excess before bedtime: This will help you digest the food well before you sleep and will help you sleep well. Also, this is good for your general health.

Avoid nicotine: Nicotine is the main constituent of cigarette and interferes with the sleeping process besides being injurious to health. Thus smoking should be avoided.

Do not skip dinner: If you are hungry, the body will send signals to the brain as a result of which sleep will be disturbed.

Exercise regularly: Exercise helps to relieve stress and anxiety that contribute to sleeplessness, thus these should be resolved before sleeping.

Establish a pattern: Follow regular bedtime and wake up time and stick to these religiously. This will help you sleep better.

Sleep is essential for enhanced productivity and good health. After a day's hard work, your body needs to rest and relax before it can start off again. So follow these simple tips, avoid those foods that can cause insomnia and get a good night's sleep.