We all love eating but have you ever thought what happens when you eat before going to bed.

Eating before bed causes weight gain. This happens because when you fall asleep metabolism slows down and leads to cause storage of any undigested calories as fat.

Also, eating just before going to bed is counted in unhealthy habits. Because there is some time to have dinner and you can’t have it at any time.

Sleeping

So let’s talk about Top 10 Foods You Should Avoid Before Sleeping

• Ice Cream

Ice Cream

Ice cream is loaded with fat and if you take it just before going to bed then your body won’t get any time to burn it. This will cause the storage of fat and also it’s been discovered that eating high sugar foods causes nightmares.

So ice cream can be a soothing bowl but not a comforting thing to have before going to bed.

• Celery

celery

What if you need to go to washroom trips while sleeping? Celery can cause you to pee a bit more than usual as it is a natural diuretic.

Therefore celery causes pee break so avoid celery if you want uninterrupted sleep.

• Pasta

Pasta

Full of cream and sauces isn’t ideal to have as a nighttime snack. Pasta is full of carbohydrates and going straight to bed after having it will turn it into fat.

Pasta has a high glycemic index that can easily manipulate your blood sugar levels and can cause you interruption during sleep.

• Pizza

Pizza

Digesting pizza when you are at rest is a hectic task for your stomach to do. Pizza is full of fatty and greasy toppings that are highly fatty.

And these toppings and high cheese can give you a wake-up call in the middle of your sleep.

• Candy Bars

Candy Bars

Candy bars play with your sugar levels and having high sugar levels before going to bed can cause nightmares.

So if you hate nightmares then avoid junk food like candy bars.

• Cereals Cereal

 

Cereals are loaded with a high amount of sugar and carbohydrates that can spike and crash your blood sugar levels that can further cause interruption during sleep.

Switch between sugary cereals to healthy cereals. Those cereals that are full of whole grain and contains low sugar will extinguish your hunger and won’t keep you up.

• Garlic

Garlic

Garlic causes bad breath and if you are sleeping with your partner then you must avoid it.

Garlic is a hot herb and can cause heartburn. So avoid having garlic before going to bed.

• Dark Chocolate

Chocolate

Dark chocolate is full of caffeine and caffeine is known to perk you up.

Dark chocolate can cause you problematic sleep. Also, dark chocolate can play with your sugar levels so avoid having dark chocolate.

• Alcohol

Alcohol

Alcohol puts you in a deep daze that leads to great sleep for a shorter period of time.

When the daze ends you will wake up with a headache. That will eventually cause interference in your sleep.

• Red Meat

Red Meat

Red meat is full of proteins and fats that can keep your body hard at work throughout the sleep time.

Don’t completely ignore red meat as it contains high levels of iron and tryptophan which helps in sleep. But avoid having it right before going to bed.

Sleeping directly affects your physical and mental health. If your sleep is not completed you will low in energy, less productive, and more lethargic. But if you sleep comfortably and completely then you will be active throughout the day.

So I can suggest some tips to get better sleep.

Here we go!

Follow your natural sleep-wake cycle.

Follow your natural circadian rhythm (sleep-wake cycle) that is a great strategy for better sleep.

Sleep and wake up at the same time. This will optimize and improve the quality of your sleep. If you are short on your sleep time than take small naps whenever you get time to pay off the sleep debt.

• Control the exposure to light

When you are going to sleep make sure it is dark or filled with less light. As there is a hormone secreted by the brain and as Melatonin that regulates your sleep-wake cycle.

Melatonin makes you feel sleepy when it’s dark and alert when it’s light. Whereas many other aspects of your modern life affect the production of melatonin so it depends and can shift your sleep-wake cycle.

• Exercise! Exercise! Exercise!

Exercising is an important thing for living a healthy life and healthy sleep. Exercising leads to better sleep at night and activeness throughout the day.

Exercising regularly will improve symptoms of sleep apnea, insomnia, the time you spend in deep and restorative stages of sleep. Exercising will make you healthy mentally, physically and will also improve your sleep.

• Take smart decisions about what you eat.

Eat healthy to get a good amount of restorative sleep. Avoid or limit having nicotine and caffeine as they cause sleeping problems. Have small meals and avoid having heavy and huge meals at night.

Nightcap relaxes you for a time period but disturbs your sleep cycle when it’s over so avoid taking alcohol before bed. These things will improve your sleep at night.

• Peaceful sleeping environment

A peaceful sleeping environment sends the message to the brain that it is the time to calm and wind down, release your stress and sleep.

Keep your room noise-free and cool. Make sure your bed and pillows are comfortable. This comfortable and relaxing environment will lead you to have a comfortable sleep.

Let’s talk about Top 10 Foods You Should Have To Improve Your Sleep Quality

Let’s get started

Good Sleeping

• Bananas

banana

Bananas are a great source of magnesium and potassium that make your body’s muscles relax. It also contains tryptophan ( an amino acid) that helps in regulating your sleep.

• Chamomile tea

Chamomile

Chamomile is used to settle an upset stomach and relieve anxiety. And when chamomile tea is used before going to sleep it will release your stress.

Try having chamomile tea in low light or in dark so that you will release stress easily.

• Carbohydrates

Carbohydrates

Not including pasta ad bread but try a bowl of milk that can lead to a night of sweet dreams.

Milk and bananas contain carbohydrates. They can feed your hunger and leads to healthy sleep.

• Cherry juice

Cherry juice

Cherry juice improves your sleeping patterns. It can relax you and allow you to fall asleep.

Cherries are considered to be the powerful sleep-inducing fruit. So having cherries is great.

Chickpeas

Chickpeas

Chickpeas are a great source of vitamin B6 and if you are lacking in B6 than your sleep cycle may get disturbed. So adding chickpeas to your dining plate is ideal to get great sleep.

• Walnuts

Walnut

Walnuts are great in nutrients that can lead you to get healthy sleep.

Walnuts contain melatonin that regulates your sleep. It is great to achieve healthy sleep.

Oranges

Orange

Oranges have vitamin c and deficiency of vitamin c causes sleep deprivation.

Vitamin c is the solution to getting good sleep and oranges aren’t heavy and easy to digest.

• Peanut butter

Peanut butter

Peanut butter contains tryptophan that boosts your metabolism. So you can burn calories while sleeping and throughout the morning.

Peanut butter also produces sleep-inducing carbohydrates.

Popcorn

Popcorn

Popcorn is another carbohydrate that will allow your body to release enough amount of serotonin to help you feel asleep.

But don’t eat more popcorn. Eat a little in a balanced manner.

• Fish

Fish

Fish is full of B6 and omega 3s. Omega 3s are considered to improve your sleeping patterns.

B6 will convert tryptophan into serotonin that will lead you to relax and comfortable sleep.

So if you want to improve your sleep try the above tips to get great sleep and opt for these healthy eating habits.

Let’s start sleeping healthy!

Abhinav Mallik
Author

A Journalist who has been working for B2B segment for almost half a decade. He has developed a knack of writing deliberate reports on indigenous market leaders across different sectors like health, fitness and sports goods manufacturing. He developed a discrete interest in covering business reports including business events, expos, and trade fairs.

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