How To Improve Your Diet & Sleep

Sleep is very important to the body and should not be sabotaged due to unhealthy eating habits or diets.

This article will highlight a few diet tips that will help you sleep peacefully and making sure that your body gets the rest that it needs to function.

Guest Blog By Joey Roust

1. Mix up your diet

The human body is required to have a minimum of 6 hours of sleep each night to be fully rested, however, over the years research has shown that people who incorporate a varied diet sleep more peacefully compared to those who stick to a strict diet.

When you are out grocery shopping, try to add something new to your shopping cart like a vegetable you haven’t tried before each week.

This not only increases your repertoire, but also ensure you sleep longer each time you lay your head on a pillow.

Your diet can also completely transform the health of your skin, hair, complexion and overall mood too!

2. Give your body enough time to digest food

You have to make sure that you have your dinner or your last meal of the day at least 2 hours before you hit the sack.

The reason for doing this is you are giving your body enough time to properly digest the food you have eaten however, avoid eating meals that are heavy or high in fat content is highly recommended.

Stick to something light and not heavy on the tummy so that the stomach can digest it quickly because no one wants an upset stomach during sleep time.

3. Slow down your liquid intake in the evening

Drinking water, juices or any other fizzy drink a few hours before going to bed is not a good idea because the chances of you waking up during the night to empty your bladder a few times are very high.

This will hurt your chances of a good night’s sleep so slow down your liquid intake in the evening.

4. Try not to starve yourself

If you are eating foods that are low in calories, you are not doing your body any favors because you will make yourself hungry more often than not and this can affect your sleep.

Make sure you have a well rounded balanced diet consisting of food that is rich in vitamins, proteins, and carbohydrates (I personally love pumpkin!).

This will fill up your stomach and ensure you sleep well without feeling hungry during the night.

Useful Resource:

Looking to improve your self care? Then check out this guide to 101 Self-Help Tips For When It All Feels Like Too Much

5. Stick to small snacks when you are hungry before bed

As pointed out in point number two, stay clear of heavy meals but if for whatever reason you feel hungry before bed, stick to small snacks that promote rest like bananas, milk, and honey.

Foods that are high in tryptophan are highly recommended too like tuna, turkey, chicken, and soybeans.

6. Exercise when you can

Exercising early in the morning is a wonderful idea, especially when the sun is rising.

Activities such as going out for long walks, jogging and running will boost the levels of melatonin in the body the natural way.

This will help the body get into a rhythm and fall asleep easily during the night.

See Also: HOW TO START EXERCISING AGAIN WITH CHRONIC PAIN

7. Using healthy sleep supplements

Anyone who is having problems sleeping during the night can take melatonin and valerian.

These are considered natural sleep aids that do not have any side effects and can be purchased online.

One can take them for up to 30 days if they are having problems with sleeping, however, as with any supplement out there, it is important to speak to a doctor before taking it to see if you can experience any side effects.

8. Stay clear of caffeine

Taking any sort of caffeine before going to bed will wake up the body’s systems which is the last thing anyone wants at night.

It can cause insomnia and it is important to be mindful of this before taking anything with caffeine.

If tea and coffee is something you usually have in the evening, decaf is a good idea.

10. Lay off the booze

When you consume alcohol, it will take a few hours to wear off just like coffee does and anyone looking for a good night sleep should stay clear of any alcoholic drink at night.

Studies have been conducted have discovered that alcohol intact at night can make you restless and its dehydrating effects can make thirsty a lot at night.

This means you will be walking a lot during the night to drink some water which can make it difficult for you to go back to sleep again once awake.

11. Cherries and grapes

There are some cherries and grapes out there that contain melatonin which is a hormone that is produced by our brain.

Melatonin helps promote sleep by fighting insomnia and drinking a bit of cherry juice before bed is known to help you sleep for 90 minutes longer.

If you are having problems sleeping, drink ½ a cup of cherry juice, it will send you off to dreamland in no time.

Alternatively, one glass of wine during dinner can help you sleep better too because it contains grapes.

Make sure you drink it not so close to your bedtime because it is an alcoholic drink at the end of the day and while it can help you sleep to some degree, taking some close to sleep time can lead to fragmented sleep.

12. Nuts

Eating raw nuts that have a high tryptophan and melatonin content is a very good idea, especially before bed.

The perfect nuts one can snack on include walnuts and almonds because the melatonin they product makes its way to the bloodstream.

When this happens, it leads to better sleep.

Final thoughts

Sleep is without a doubt something that the human body cannot do without and a nice healthy diet can improve your sleep.

Staying clear of foods that are heavy on the stomach, excessive liquid intake at night and mixing up your diet go a long way in making sure you wake up feeling fresh in the morning.

While there are sleep supplements that can be bought online to aid sleep, however, people are different and some might experience side effects while others might not.

The best options are to drink cherry juice and wine if possible.