Not being able to sleep is so frustrating. You’re tired, you can sense yourself getting snappy throughout the day and you simply don’t feel on top form. You crave your bed and then when you get there, you just don’t get what you need.
While you know you want to sleep, you might not be helping yourself. We all do things that are counterproductive to a decent night’s kip. Here’s the foods that might be impacting your sleep.
Booze doesn’t help with a good night’s sleep. You might think it does as it can make you feel drowsy and tired. It’s for this reason that many people struggling to sleep will potentially drink more, only making the situation worse.
Once alcohol is metabolised into your system it’ll wake you up and you’ll experience broken sleep afterwards.
Most of us know not to drink caffeine right before bed as it can stay in your system for up to eight hours, so even those afternoon coffees at work could be having an impact.
Remember, it’s not just coffee that’s full of caffeine. You might think switching to green tea is a better, healthier option but it still contains levels of caffeine that can impact your sleep.
Try and limit your caffeine intake to one in the morning and opt for fruit teas after lunch. Did you know that dark chocolate often contains caffeine?
Heavy white carbs
Your diet in the evening has the most impact on your night-time hours so you need to be conscious of what you eat and ensure you’re doing the right things in the run up to bed.
Swap out anything heavy like pasta, white bread and sugary baked goods, for complex carbs like wholegrain bread. You could also opt for a lighter evening meal packed with green leafy veg and fruit for dessert.
Handpicked content: Eat and drink for a better sleep
Foods heavy in fat are a real sleep depriver as fat can stimulate the production of stomach acids which in turn give you heartburn – not ideal before bed. A high fat diet also gets in the way of the production of orexin, which is one of the neurotransmitters that helps regulate the sleep cycle along with melatonin.
There are plenty of benefits of spice, but it’s not a good idea close to bed.
Too much spice is likely to cause heartburn, indigestion and acid reflux. Often this becomes much worse when you’re lying down as the acid can creep up into your oesophagus and burn the lining.
Foods with a high calorie count
High calorie foods for your final meal of the day can limit your sleep – studies have shown that people with diets rich in calories slept on average for five to six hours. Those that ate less slept on average for eight or nine
If sleep is what you crave, and you want nothing more than an unbroken eight-hours, it’s time to change things up and give yourself a sleeping chance.