Eating the right foods can help with sleep but there are others that may be sabotaging your rest.
High Fat or Spicy Meals
While carbohydrates and certain forms of protein are good evening foods, meals heavy on fat are not a great choice. Eating a lot of fat activates your digestive system in a way that may make you sleep less soundly. The same is true of spicy foods.
If your end-of-the-day meal tends to be heavy or on the spicy side, try to finish eating it at least 4 hours before going to sleep.
Caffeine
It may sound obvious that you shouldn’t drink caffeine before bed, but it can have an effect on your sleep even before the late evening hours.
Everyone’s body processes caffeine at a slightly different rate, but it typically takes 4-6 hours for it to leave your system entirely. This means you should cut off caffeine intake mid-afternoon to make sure it doesn’t interfere with sleep quality.
Also, keep in mind that there are other sources of caffeine besides coffee and tea. Chocolate contains caffeine and even decaf drinks still contain a small amount. Depending on how sensitive you are to caffeine, you may want to go easy on these as well.
Alcohol
Alcohol is tricky when it comes to sleep. Many people enjoy drinking it in the evening because it’s relaxing and can help you fall asleep more quickly.
Unfortunately, alcohol does not help with sleep quality. You may enjoy falling asleep faster, but you’re more likely to wake up in the night, spend time tossing and turning, and even get night sweats.
Because of this, it’s best to cut off alcohol 4-6 hours before bedtime.
Boosting Sleep Quality Even More
Along with foods to help with sleep, did you know that certain essential oils can provide powerful support for deep, quality sleep?
Essential oils are able to cross the blood-brain barrier when inhaled or applied to the skin. This allows them access to the pineal gland, which regulates your sleep-wake cycle and the production of melatonin.
Sleep Soundly Again!
Not being able to fall asleep or sleep well is one of the most frustrating things to deal with. The good news is that you can take action on this front by consuming foods that help with sleep, avoiding ones that hinder quality rest, and adding in extra support like essential oils.
You’ll feel much more like yourself with a good night’s rest!
