If you are one of those persons who have to struggle to snooze and has to keep on tossing and turning in bed through the night to achieve your regular shuteye, then you are not alone. There are many of us who witness this problem. Nothing is more troubling than retiring to bed after a hard day’s work and not being able to sleep. At times it becomes impossible to keep your eyes closed for a prolonged period. Fortunately, there are a number of techniques that can assist you to get your coveted sleep at night. Apart from the age-old rules of taking a bath, avoiding electronic gadgets, reading a book or spraying lavenders on your pillow, you should also take care of what you eat. Though it is true that you must keep yourself full to achieve a peaceful sleep at night, there certain wrong foods and drinks that must be avoided.
Here some of the foods and drinks that you should stay away from if you want to sleep well at night. Just take a look. • Caffeine –
The caffeinated drinks can be an obvious culprit and probably you already know that. You can go for your morning cup of joe because that helps you to jolt out of your sleep. However, drinking the caffeinated drinks in the evening can have the same effect and can keep you awake all night. The caffeine is, after all, a stimulant that enhances your rate of heartbeat and makes you more alert. This is just the opposite of you falling asleep. Even though studies have revealed that consuming caffeine within 6 hours of bedtime can lead to sleep deprivations, some people can digest the caffeine faster. If you think that you night coffee or evening soda is preventing you from getting a peaceful night’s sleep, then try to cut off caffeine several hours before going to bed. That is bound to assist you to some extent. • Red Meat –
The red meat consists of the tyrosine which is a stress hormone. This stress hormone counteracts the hormones which is produced at the time of the restorative sleep. Added to that, the high content of protein in the red meat slows the process of digestion and can make it challenging to sleep. How can you sleep if your body is busy breaking down the protein at the time of falling asleep? Nevertheless, the red meat is quite enriched with iron and zinc. So you should consider the red meat early for deriving its nutritional benefits without cutting on the quality of sleep. • Sugary Foods or Treats –
You may wait for your ice cream prior to going to bed all day but it can cause you to wake up several times during the night. Research brings forth the fact that the more sugar that the participants consumed the greater the chance that you will wake up at night. While it is always suggested that you should avoid sugar prior to retiring to bed, the foods that are enriched with natural sugars like fruits are great to stave off the late night cravings. So for minimizing the blood sugar increment as a result of which you can stay awake the whole night, you can pair up fruits with healthy fats and proteins. Apples, a handful of almonds, cottage cheese and peaches are quite good choices to retain your oral health. • Alcohol –
Alcohol of any kind can wreak havoc on your oral health. It metabolizes quickly in the system and makes you wake up frequently. Studies have revealed that vodka or bourbon mixed with caffeine-free soda can increase the time spent awake in bed for women by 15 minutes. This is also bound to diminish the sleep quality and the night-time sleep by 19-20 minutes. Not only that, alcohol consumption can also make you snore that can compel your potential bed partner stay awake for a very long time. This is also another reason why you should refrain from alcohol consumption prior to going to bed
. • Spicy Foods –
The spicy foods are delicacies and there is no denying the fact that they are quite hard to resist. Even though the spicy foods come with some extraordinary benefits, they are notorious for causing indigestion, heartburn and even the acid reflux. This heartburn can worsen as one lies down. This is because the acids creep into the esophagus and can burn the sensitive lining. So it is best that you avoid spicy foods as much as possible. The above are some of the foods and drinks that you should avoid so that you can sleep well at night. If you still are unable to rest well at night,, consult with the most reputed sleep specialist in Brooklyn
who can assist you to identify the reason that the keeps you awake and also to control it so that you can sleep well at night and wake up feeling refreshed.