The food we eat has a direct effect on our sleep. Good food habits can help you fall asleep easily and enjoy a deeper sleep with less interruptions.
Eat a light diet
You might feel drowsy after a heavy meal. But that is because blood circulation is diverted your digestion system, at the expense of your brain. The reduced blood flow to the brain, gives you the illusion of sleepiness. A heavy meal takes longer to digest and stay longer in your stomach. So stick to a light diet. It is particularly helpful if you are suffering from acid reflux and heartburn.
Have an early dinner
A late night dinner, close to your bedtime gives your body very little time to digest the food. Even if it's a light dinner, food will still be in your stomach when you fall asleep. Your digestive system will be busy metabolizing the food, instead of relaxing. This prevents your body from relaxing and enjoying a good sleep.
If you have trouble falling asleep, then impose a caffeine ban after 3pm. Coffee, tea, milk chocolates as well as energy drinks, boost your alertness and prevents your body from relaxing.
Include sleep-enhancing food to your dinner
Oatmeal, almonds, cherries, banana, honey, dark chocolate and cheese all help improve your sleep by relaxing your body.
Alcohol disturbs your sleep cycles and prevents you from enjoying a deep sleep. It can also increase heartburn.
Cut down on food that can disturb sleep
Spicy food can increase the heartburn which can affect your sleep. Soy based food also increases the alertness so should be consumed earlier in the day.
Have a glass of milk before bedtime
Milk promotes sleep and drinking a glass of milk before going to bed helps your body get a slow but steady supply of energy during sleep.