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food and sleep nutrition

Clear compromises to make for better sleep

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food and sleepPhoto: Shutterstock

Many of us have heard of the adage: “you are what you eat”, but did you know that the food you eat also has a bearing on how well you sleep?

There have been numerous studies conducted, based on a series of variables, in order to figure out the association between the amount of sleep and the type of nutrients people eat on a daily basis. After all, lack of quality sleep can lead to moodiness, lack of concentration and consistent sluggishness.

Some of the key determinants that are commonly discussed include avoiding caffeine, alcohol, and nicotine before sleep. However, skipping these stimulants can be difficult for those who are used to consuming coffee or alcohol on a regular basis.

Many also resort to workouts at night in order to dispel stress from the workday. However, exercise usually leads to a sustained rise in body temperature, so experts do not advise working out after sunset. The rise in body temperature will only dip five to six hours later, so the best way to ensure that you can sleep comfortably at night is to make sure you only work out a good period before you hit the sack.

food and sleepPhoto: Shutterstock

In fact, the best time to get a workout done is at the start of the day, as your hormones and their levels of circulation are at their peak and working in your favour, as compared to the later half of the day. Working out also boosts your metabolic rate, which you might want to avoid when winding down at the end of the day.

Of course, one of the most important strategies for getting better sleep is to try to stick to consistent sleep-wake cycle or circadian rhythm. Choose a specific time to head to bed, preferably after you’ve started feeling tired, so you don’t toss and turn.

Going to sleep and getting up at the same time each day helps to set your body’s internal clock and ensure that you receive good quality sleep.

food and sleepPhoto: Shutterstock


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