Nothing beats awakens from a good night's sleep yet, for many of us, the idea that this happens is like a dream.
Sleep deprivation can affect memory, productivity, and general happiness, so it's important to be rested. Eating earlier in the day, preparing light meals for dinner and altering your diet are some simple changes that could revolutionize your sleep.
Here are five foods and drinks worth avoiding to ensure that you wake up feeling rejuvenated every day.
An obvious one – but you still do it. A late-night drink may look like a pleasant idea then, but as it is a stimulant it might be the reason you're anxious in the evening. Caffeine inhibits sleeping chemical adenosine for as long as six hours, preventing you from the daily recommended amount of sleep. Dave Gibson, a sleep specialist and founder of the sleeping area, says it's ideal to limit your daily caffeine consumption. He advises: "Set a constant ban on caffeine and cut off all caffeine after midday. You have a maximum of two cups a day."
2. Red meat
By the time you leave work, you are shopping for food and arriving at home, it may be late in the evening before you get the chance to sit for dinner. Red meat takes more time to digest than other foods, so if you know you're going to eat late, choose a lighter meal, as this will make you more comfortable when it's time to relax.
Dave Gibson proposes to leave four hours between a heavy meal and sleep time. If you feel more unstable later, experts in the Sleep Board recommend dairy products such as yoghurt and milk and green vegetables such as cabbage, which are rich in calcium that reduces stress, helping you relax before going to bed.
A pint can be everything you imagine after a busy day at work, but it really could be the reason you found it so annoying in the first place. Once the stimulatory effects of alcohol have been exhausted, alcohol serves as a sedative – but not in a way that guarantees a restful night. Gibson says: "Alcohol adversely affects the balance of REM sleep – deep sleep rehabilitation where short-term memory is processed – especially during the second half of the night. This means we are more likely to have sleep disturbed during of this period. "
4. Spicy foods
Are you one for the spice for the spice, whether it is necessary or not? Liza Artis, a sleep counselor sleep adviser, advises sleeping people to avoid eating spicy foods, as capsaicin, the spicy element in chili peppers, could make you inconvenient. Dave Gibson warns that spicy foods can increase the temperature of your body, causing you discomfort.
A sweet treatment late at night may sound tempting, but foods with high sugar levels could give you an immediate boost of energy and delay your sleep. Lisa Artis recommends low-sugar whole grains to increase the availability of tryptophan in your bloodstream. "Tryptophan is the amino acid used by the body to make sleeping serotonin and melatonin, relaxing neurotransmitters that slow down the nerves and stop brain stimulation." Bananas also contain tryptophan to serve as a snack for sleeping.
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