Do you feel tired before you have even hit the floor in the morning? Does the sound of your alarm makes you want to bang it against the wall? Have you considered your poor sleeping patterns could be because of your diet?
Research shows our diet is strongly correlated to our sleep. Increasing our intake of lean meats, fruits and vegetable and eliminating caffeine, alcohol and high-sugar snacks can considerably improve sleeping patterns. Thus, by making such drastic changes, dieting helps you sleep better and you will have more energy the next morning.
The Link between Sleep and Diet
First of all, our overall shut-eye time has decreased and most people don’t get the recommended eight hours of sleep at night. Along with that, obesity rates have never been higher. Studies show that when you are sleep deprived, your hunger hormone, ghrelin, tells you to eat more. On the other hand, your hunger controlling hormone, leptin, becomes non-existent due to lack of sleep. Thus, a sleep deprived person is more prone to eating high-carb, starchy and sugary foods.
This makes the opposite true as well. Once you switch to a healthier diet, your nervous system calms down and your sleep hormone response, which helps you get more shut-eye time. Being able to sleep better is important for people who are active because your body recovers from high endurance workouts during sleep and prepares it for the next one.
A Diet for a Better Sleep
First of all, never skip meals as it can throw off your body’s sleep pattern. Your body’s internal clock, called the circadian rhythm, depends on your sleeping and eating habits. If you have lunch at 1 pm every afternoon, but skip it one day, it will have a ripple effect on your sleep.
Also, make sure you have a proper breakfast every day. When sleeping, your body uses up energy and thus, you need to restore it by having a nutritious breakfast. Your breakfast should be rich in protein and carbs, such as eggs and whole wheat bread. Also, it’s recommended to split your three large meals of the day into smaller six to seven meals. Eating something healthy every few hours will help your body in balancing its hormones and neurotransmitters, which will eventually improve sleeping patterns.
Avoid all unhealthy temptations and also eliminate spicy foods to avoid indigestion and reflux during sleep time. On the other hand, don’t let your overall calorie intake drop below 1200 as it might make you malnourished, which will start affecting your sleep.
So, now that you know how dieting helps you sleep better, start making healthier eating choices and maintain your body’s circadian rhythm.