Nutrition is referred to as food and other substances that provide energy to the body and allow it to function effectively. Proper nutrition necessitates a healthy macronutrient balance as well as enough vitamin and mineral intake. The majority of nutrition comes from food, although other sources such as drinks and dietary supplements also play a role. We all know that sleep and nutrition play a vital role in our health but we often fail to understand how both are connected. Nutritious diet can have an impact on the quality of our sleep. Some food and drinks make it easy or more difficult to obtain the rest you need. Getting enough sleep, on the other hand, is linked to maintaining a healthy body weight. Recognizing the links between sleep and nutrition opens up possibilities for improving both to eat wiser, sleep better, and live a healthier life. Low-fiber, high-saturated-fat diets may reduce the amount of sleep. You may wake up more frequently if you consume too much sweets. Recognizing the links between sleep and nutrition opens up possibilities for improving both. It helps you eat wiser, sleep better, and live a healthier life.
Food to be avoided:
Fatty or high-protein food: If you go to sleep immediately after having a heavy dinner with high protein can cause sleep disturbances because digestion slows down when you sleep. Saturated fat-rich foods also have a bad influence on sleeping habits.
Spicy food: Spicy foods can create unpleasant heartburn, making it difficult to lie down comfortably, making falling asleep more difficult. Heartburn can intensify the symptoms of obstructive sleep apnea (OSA) by irritating your airway with backed-up acid.
Caffeine: Caffeine is a stimulant designed to keep you alert and awake, therefore drinking it at night creates sleep disruptions in most people.
Alcohol: It may be pleasurable to wind up your day with a glass of wine or beer after dinner. But it doesn’t help you catch sound sleep, instead your sleep would be very disturbed. When you lose the effects of alcohol, you’ll probably find yourself waking up unexpectedly from your sleep and it’s hard to fall back asleep.
Food to be included:
Generally speaking, a well-balanced diet rich in a range of vegetables and fruits can supply the recommended daily intake of vitamins and nutrients, enabling better sleep and a healthy weight. It’s difficult to perform research studies that convincingly indicate a specific diet that is ideal for sleeping because both sleep and nutrition are incredibly complicated and involve several interconnected systems of the body. Instead, it appears that getting enough nourishment without overconsuming harmful meals is the most essential factor. Complex carbohydrates like oatmeal or whole-wheat toast are best to have as a late-night snack, as they are easy to digest. Generally, better eating habits will lead to better sleeping patterns. It’s best to eat a high-fiber diet rich in fresh fruits, vegetables, whole grains, and low-fat proteins. Food with added sugar is better to be avoided. B vitamins are thought to help regulate melatonin, so look for meals that are abundant in them. Vitamin B is thought to help regulate melatonin, so look for meals that are abundant in the same. Fish, lean chicken and meat, lentils, eggs, and dairy are all high in B vitamins. A balanced diet can also aid weight loss, which can contribute to better sleep and a lower risk of daytime drowsiness, insomnia, and OSA. Since dietary changes can create effects on various systems of the body, it is recommended to consult a nutritionist or doctor before fixing a diet plan for better sleep.