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How, what I eat is affects my sleep?

How, what I eat is affects my sleep?

Sleep or rest is one of the basic necessities of the human body. It is supposed to be the most productive phase of growth and development. All the energy that we require to gather for the next day regenerates in our body during the time we sleep. Good sleep in all ways keeps you energized the next day. It has been documented by many studies that if weight loss or any other weight management goal cannot be achieved by diet/exercise/rest alone, one needs to rethink of combining all the three together. But your choice of food will definitely affect your sleep quality to a great extent.Let’s see some of the common factors in foods directly affect your sleep quality.

Type and amount of simple foods in your plate:

Excess intake of simple sugars, rice preparations, sweet dishes are said to have a post-prandial (sleep after a heavy meal) affect most well know of them all. But this type of sleep is very uncomfortable to sleep. Once a person gets up from such untimely sleep; they feel weak; occasionally get-up with a headache or heavy head. They don’t feel fresh or lively after getting up. In contrast to consuming meals full of cereals and millets like wheat, jowar or bajra roti, will help you feel lighter and catch a good amount of calm sleep. This leaves a person feeling fresh and comfortable even after many hours of sleep. But eating large quantities of sprouts like chickpeas (chola), broad beans (dry), rajma at night can be reasons for discomfort in stomach leading poor quality sleep, so best avoided at night dinner.

Dairy products:

A moderate intake of low-fat dairy products is seen as beneficial. Ayurveda and food science undoubtedly mention consuming warm milk with a pinch of turmeric or cardamom or cinnamon as per once tolerance just before going to bed proves beneficial for a good sleep at night. Similarly, foods like panner (cottage cheese), processed cheese, curds at dinner might lead to discomfort and bulkiness and heaviness leading to sleep issues.

Excess of fried & spicy foods:

Fried food is great to taste but eating a lot of it at night can cause heaviness leading to disturbed sleep at night. Such foods should be avoided at night and a light dinner loaded with vegetables, dals is recommended.

Excess of coffee & tea:

Tea & coffee has always been an enemy to a night of good sleep. Age-old benefits of staying awake during worked-up situations, exams or post a heavy lunch have been said by many. But a cup or a half of black tea/coffee or tea/coffee with milk or cold coffee is always a reason stay up the whole night, so it is better to avoid such attractions in the late nights. Studies do not find any strong associations with green tea or non-caffeinated coffee with less sleep. Nevertheless, it is better to stay away from such an attraction.

Excess of alcohol & tobacco:

Too much of anything is always too bad! Excessive consumption of alcohol and nicotine (tobacco) is associated with health issues, it is seen as a common factor in sleep assistance but the fact is it does not benefit anyone at all. The deep sleep which follows high alcohol is interchangeable to actually passing out due to the effect of heavy contents of spirits, also alcohol consumption might lead to poor food intake at that time leading to health effect on the body. Smoking, on the other hand, is not associated with any good health benefit in any quantities; it always affects absorption of vital nutrients and also interferes with the brain cells causing difficulty in sleeping. Hence best to avoid in all situations.

Too much of anything is always too bad! Excessive consumption of alcohol and nicotine (tobacco) is associated with health issues, it is seen as a common factor in sleep assistance but the fact is it does not benefit anyone at all. The deep sleep which follows high alcohol is interchangeable to actually passing out due to the effect of heavy contents of spirits, also alcohol consumption might lead to poor food intake at that time leading to health effect on the body. Smoking, on the other hand, is not associated with any good health benefit in any quantities; it always affects absorption of vital nutrients and also interferes with the brain cells causing difficulty in sleeping. Hence best to avoid in all situations.

Moderation of all things is positively associated with a good sleep at night. A great diet, physical activity, environment, and social life are the necessities for a good sleep. Choose wisely what you eat each day and night. Stay focused, relaxed & stress-free to get those calm hours of sleep to encourage great health.

Shruti Kulkarni

Shruti Kulkarni, PhD candidate, MS (Public Health), BSc (Foods & Nutrition) is an accomplished Nutrition Specialist; she is a doctoral candidate in Gerontology, Certified Diabetes Educator & Counsellor and a Consulting Nutritionist. As a vivid scholar, researcher & educator; Shruti is published in some international journals and conferences in India and abroad in the field of Public Health and Gerontology.
Her work focuses primarily on providing insights towards enhancing the lifestyle in an innovative and personalised manner. She understands the need to find insights for different issues by providing personalised, scientific and doable inputs in your daily life. With her immense knowledge and vision of optimal health and well-being, she helps one learn ways to identify and navigate around the obstacles and barriers between what really matters to you, when adhering to a wellness goal. In a nutshell, Shruti believes in a holistic approach towards achieving your personal health and wellness goals with a need of change in one’s health behavior through Nutrition advice and counseling. Learn more about her@thelolaapp.com.

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