I’ve been reading about the amount of shopping people have done during the pandemic. It was internet shopping of course but it appears to have increased astronomically.
I did not do my share….. Although I did spend a lot of time on the few things that I actually bought.
My most important purchase was a new down comforter for our bed.
When the weather turned colder this fall I switched comforters as I do every year: summer gets cleaned and packed away and winter comes out. I happened to be making the bed on a sunny morning and, as I was shaking out the winter comforter to put on the bed, I noticed that I could see through it.
That’s not good. A down comforter is supposed to be filled with down.
I knew it was old and in need of replacing, but, apparently, the last cleaning had finished it off.
I spent hours and hours researching, pricing, and checking shipping before ordering a new one at the end of October. Because it’s 2020 the comforter was promptly shipped but never arrived.
2 weeks ago I complained, canceled, received a refund and ordered a different one from a fancy Paris bedding store. It was delivered 2 days later.
Like everyone, I need my sleep, and a cosy, fluffy, down comforter helps me get it.
Not surprisingly, what one eats has an effect on sleep as well. Read on for some diet do’s and don’ts for good sleep:
Diet and Sleep: Relationship Between Diet and Sleep
Maintaining a diet is a crucial step towards keeping up an overall healthy lifestyle. Contrary to popular belief, a healthy diet doesn’t just help you shed extra weight from your body. It in fact also helps you improve your other bodily functions such as heart health, energy level, digestion, and most important of all- your sleep quality.
You heard that right! The quality and quantity of your sleep can heavily depend on the kind of foods and drinks that you include in your diet. Foods rich in nutrients such as melatonin, manganese, omega-3 fatty acids, tryptophan amino acids, potassium, etc., help improve your night sleep. We will therefore be looking at some of the best sleep-inducing food and drinks and those that can disrupt your sleep to better be able to learn the relation between sleep and nutrition.
#1 Foods and Drinks you Should Try to Consume:
Bananas are liked not just because of their sweet taste and heavy protein content but also because of their ability to improve sleep quality. These elongated fruits are packed with nutrients such as potassium, magnesium, phosphorus, etc. Potassium is one of the best sleep-inducing minerals that are present naturally in food items. Potassium in food helps combat tiredness and fatigue, both of which are major contributors towards sleep deprivation.
Sleep experts around the globe recommend including kiwifruit in your diet as they are rich in components like serotonin and antioxidants. Kiwifruit are also a good source of essential fibers and potassium. It is because of components like these that people suffering with sleep disorders like insomnia and obstructive sleep apnea are suggested to take a daily dose of kiwifruit.
- Fatty fish:
Fatty fish like salmon, tuna, sardines, etc., are not just great for combating heart diseases and types of cancer but are also considered excellent for improving sleep health. Fatty fish are rich in omega 3 fatty acids and have a very low-fat content when compared to other animal proteins. A moderate amount of omega 3 fatty acids, whether in the form of fish or supplements, helps improve your sleep quality. According to this past research, omega 3 fatty acids also help combat the memory impairment caused by chronic sleep deprivation.
A warm glass of milk before going to bed soothes your body and prepares it for the sleep ahead. Milk is a rich source of calcium, vitamin D and tryptophan amino acids. Vitamin D in food items helps combat wakefulness in the night and the calcium content helps maintain the natural sleep-wake cycle of the body. Tryptophan in milk is particularly helpful for a good night’s sleep because of its ability to regulate the serotonin level in the body. Serotonin is a neurotransmitter that controls aspects like mood, cognition, relaxation, etc.
- Almonds and walnuts:
A mixed serving of almonds and walnuts should serve as an excellent addition to your sleep diet. Almonds are great for regulating the body’s circadian rhythm due to its high content of melatonin and magnesium. Magnesium in food items is known for relieving signs of stress and anxiety. Most sleep experts recommend eating leafy greens because of their high magnesium content and their ability to increase the GABA (gamma-Aminobutyric acid) level in the body. Just like almonds, walnuts are also an excellent source of melatonin. They are additionally rich in tryptophan and a type of fatty acid known as alpha-linolenic acid (ALA).
- Tart cherries:
Tart cherries are one of the most versatile food items that help improve your night sleep. Whether you drink a glass of tart cherry juice or eat a handful of them before retiring to bed, the high melatonin content of the fruit will help fix your internal clock and make you fall sleep easily. Tart cherries also go well with a serving of oatmeal and the overall nutrient content of the meal will no doubt help you achieve deep sleep.
#2 Food and Drinks you Need to Avoid Before Bedtime:
The trick towards maintaining the right balance between sleep and eating is to finish your meals at least 3 hours prior to going to bed. Do not include foods that are too heavy or rich in oils in your dinner. Let us quickly glance at some foods and drinks that can disrupt the delicate balance between diet and sleep and hence need to be avoided.
While caffeinated drinks like tea and coffee are a great way to start your day, you should try to avoid taking such drinks in the latter half of the day. Caffeine can stimulate your body and increase your alertness which is why you should avoid taking such products at least 6 hours before bedtime.
- Dark chocolate:
Dark chocolate before bedtime can not only make it harder to fall asleep but can also increase nighttime restlessness and nightmares. Dark chocolate due to its high calorie and sugar content is better when eaten in the daytime to increase alertness and productivity but bad for your night sleep.
- Red meat:
Eating red meat before bedtime can make it harder for your body to digest and may even lead to acid refluxes. The best sleeping position for those suffering with acid reflux is the one in which you sleep on your left side. Such food items when cooked together with a lot of spices can stay intact in the stomach for a long time and cause sleep interruptions.
Eating cheese before bedtime is considered inadvisable due to the high amount of tyramine. Tyramine is an amino acid and brain stimulant that can heighten activity in the brain and make it harder to doze off.
Despite what you may have heard people say, alcohol is not a sleep-aid, period. Alcohol can in fact disrupt the later part of your sleep which is associated with restful sleep and memory consolidation. It is also a natural diuretic which means that drinking alcohol close to bedtime can increase your toilet trips and may even cause dehydration.
Maintaining a proper sleep-inducing diet is almost as important as keeping up a regular exercise routine, following a strict sleep schedule, and investing in a comfortable mattress. Learn more at Insidebedroom.com about buying a good mattress under 500 USD. We hope that the above-mentioned points help you achieve the right quality and quantity of sleep.