Feeling constantly tired? Your daily habits, particularly related to food and drink, might be the culprits. Some habits may seem harmless, but they can significantly impact your sleep quality.
Moderate Your Protein Intake
Protein is a vital part of our diet, but the time it takes to digest it is quite long. Therefore, it's advised to consume protein moderately, especially at night. For those following a keto diet, you can still enjoy your protein, but try to limit your intake as the day ends.
Limit Large and Spicy Meals Before Sleep
The size and composition of your meal determine the time your body will need to digest it. Oversized dinner might keep you awake because of the long digestion process. To avoid this, consume larger meals during lunch and leave dinner light. Also, skipping spicy foods at night can prevent potential heartburn and indigestion, ensuring a peaceful sleep.
Refrain from Late-Night Snacking
Even if you had an early dinner, avoid the temptation of late-night snacking. Your body's natural sleep-wake cycle can be disrupted if you sleep with a full stomach.
Moreover, eating triggers the production of C-peptide which aids insulin. Unfortunately, it is also known to decrease melatonin levels – a hormone essential for sleep. Thus, late-night munching might make it difficult for you to fall asleep.
Limit Bladder-Stimulating Drinks
Drinking excessive fluids, particularly ones that stimulate the bladder, can interrupt your sleep. Stimulant-containing beverages also increase heart rate, making it hard to fall asleep.
Caffeine is a well-known sleep disruptor. Moderate consumption can still cause disturbances in your sleep patterns. This is found in coffee, tea, cola, and some chocolate drinks. It's recommended to consume these drinks at least four to six hours before bedtime.
Avoid Alcohol as a Sleep Aid
Contrary to the belief that a ‘night-cap' can induce quality sleep, research suggests otherwise. Alcohol can disrupt your REM sleep, leaving you feeling groggy in the morning. While alcohol might make you feel sleepy initially, this is a short-lived effect.
Alcohol has never been linked to quality sleep. It might lead to faster sleep onset but also cause periods of wakefulness. Like caffeine, it's advisable to avoid alcoholic beverages around four hours before bedtime.
