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Diet and Sleep

The food you eat not only contributes to the quality of your weight and general health, but also on how well you sleep. Some foods help you sleep better. While others can make sleep difficult or even impossible.

Foods that improve sleep include fruits, green leafy vegetables, whole grain breads and cereals, and mushrooms. Even spices such as dill, sage and basil help with sleep problems.

Drinking milk before bedtime, a common method to aid sleep, is actually effective. Milk actually contains tryptophan, which can be converted to serotonin, the hormone that controls sleep. Honey, turkey, egg whites and tuna also contain tryptophan, which are good night time snacks.

Alternatively, caffeine-rich food and beverages should be avoided right before going to bed. This includes coffee, tea, chocolate, cocoa, soft drinks and some medications. Some foods that are rich in tyramine can also affect sleep. Tyramine actually causes the release of a substance that stimulates the brain keeping you awake. This is found in bacon, cheese, sugar, ham or tomatoes.

Spicy foods, on the other hand, may cause gastrointestinal reflux or heartburn. While sweet or greasy foods can also cause indigestion and bloating. And though alcohol can make you sleepy, it actually upsets sleep patterns later in the night resulting to frequent waking in the night to urinate.

Even how much and when you eat affect sleep patterns. It is best to keep the last meal of the day light. Eating too much or heavy meals before sleeping may cause indigestion, heartburn and discomfort. It is recommended to start with a hearty breakfast, the main meal of the day around noon, and a light supper early in the evening.

You may also take vitamins and supplements to aid sleep. Calcium and magnesium helps induce sleep. Calcium-rich foods include milk, cheese, yogurt, ice cream, sardines, salmon, broccoli, tofu, egg, and calcium-fortified food. Magnesium is found in nuts, almonds, cashews, beans, and spinach. Vitamins B6 and B12 are often beneficial and used in the treatment of insomnia. Some of the foods that contain Vitamin B6 are liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans. Foods rich in Vitamin B12 include some plant milks, some soy products and some breakfast cereals.

Be careful on what foods you eat. It can directly affect the way you sleep. By improving your eating habits, you will have a better chance at a good night’s sleep.

Putting an end to fast food and snacks in your diet

It’s always easy to gain weight and damned hard to lose it. Eating is one of the true pleasures in life and refraining from food has huge physical and psychological implications that cannot be easily discarded. Nobody likes to have to give up a pleasure, which is why many people drift farther and farther into fat without doing anything to stop the process. Moreover, recent data showed that the body does not respond to diets as doctors thought it should. The body has to adapt to changes and diets are seen as lean periods that should be offset by making fat harder to burn. While the body is certainly the most complex instrument we posses in our lives, it cannot discern between actual lean times and diets.

Another problem for the body is the widespread use of fast food, snacks and soft drinks. Fast food is highly powered food that fools the stomach into calling for more, despite the fact that one giant burger is the caloric equivalent of an entire meal. The giant burger is not usually enough to fill the stomach of an adult person, so most people eat more than one and wash it down with soft drinks that are little more than sugared water. This is an unfortunate way of eating, since the body gets far more than it needs from burgers and soft drinks. The largely sedentary lifestyles led by most urban residents mean that the excess calories will certainly be stored as fat.

Snacks are another threat to a healthy life by bringing in too much calories and by being too readily available when hunger strikes. The correct option for between meals snacks is to buy fruit. Sure, it may not taste as good, especially if one is used to chips or other types of snacks, but one or two bananas or some apples are far better for one’s health. A very important point is to remember that habits can be kicked just as easily as they take root. By ignoring the temptation of chips you will gradually lose interest in them and get used to fruit. Once chips are no longer a staple of your diet, you will find yourself wondering what was so good about them anyway.