Good Lifestyle

There are so many reasons why youcould have trouble sleeping wellBut the one you may not have been envisaged yet is your diet. In fact, what you eat and drink on a daily basis has theSerious potential to ruin your sleep.

"The food we eat has an impact on our sleep because of the digestion process, which points to blood glucose and causes insulin secretion in response to eating," saysLauren Minchen, MPH, RDN, CDN, nutrition consultant forFrontier, the visual plan application driven by the AI. "If our bodies are too busy decomposing heavy foods (especially if we eat them just before going to bed), we can not sleep as deeply as we would do itIf we ate healthier, lighter foods."

"In order for our sleep to be more fully repaired, our whole body, including our digestion, must be at rest," adds Minchen, highlighting the important role that the food you eat before you sleep can not have on your sleep.

For even more complicated things, our diet does not only affect our sleep, interfering with our digestive processes, it can also have a direct impact on our circadian rhythm.

"If there is an imbalance of certain essential or liquid nutrients throughout the day, our circadian rhythms can be disturbed," says Minchen, quoting the importance of maintaining a well-balanced diet all day for a health. optimal sleep.

To get better, sleep more relaxing, we have asked dietitians for eating habits you should avoid. Read it and for more things about how to eat healthy, do not miss7 healthiest foods to eat right now.

"So many of us arrange late late and eat bed shortly after or eat food before going to bed, and it can disturb our sleep while our blood and our energy always go to our GI tract to digest our food, "saysAmy Shapiro, MS, RD, CDN, dietitian and nutritionist recorded forDaily harvest. "We want our stomachs to be especially empty, our energy can be devoted to the restoration and we can enter a deeper sleep. In addition, if you are too complete before falling asleep, you can be uncomfortable, you are experimenting with a reflux Acid and can keep you and disrupt sleep too. "

AddBrenda Braslow, MS, RDN, LDN, registered dietitian forMynetdiary, "The pressure on the esophageal sphincter can cause a reflux of acid in the esophagus. This can be very uncomfortable and keep you awake."

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"The fat takes longer to digest and remains in the stomach longer, stimulating more acid of the stomach. This can lead to stomach burns," says Braslow. "Located horizontally in the bed makes burns of stomach burns, because gastric acid is more easily reactive in the esophagus." Everything is worse if one of these18 foods that make your heart burns worse are in the dinner menu.

"Carbohydrates can make us feel sleepy, which can make us feel as they stimulate our sleep," says Minchen. "However, too many carbohydrates or too much sugar (think that sweets, too many starches, etc.) throughout the day can trigger sugar and insulin spikes that ultimately disturb our sleep hormones and contribute to More awakenings throughout the night and sleep lighter and less restorative. "

Read more:8 side effects of eating too many carbohydrates

"So many of us are too busy drinking water during the day so we are trying to consume most of our water needs in the evening," says Shapiro. "It can lead to disturbing sleep because you may be able to wake up all night to use the toilet. It is important to drink water throughout the day to support the processes of digestion and detoxification of your body and promote energy. " See:16 ways you did not realize that you consume water drinking.

"Like carbohydrates, alcohol can make us feel sleepy. However, too much alcohol (and for some alcohol at all) can actually remove the first two stages of REM sleep (there are four total steps we make A few times each night every night), which contributes to a disturbance of the natural sleep cycle and leads to a less restorative sleep, "says Minchen." Alcohol can also lead to insomnia for some since they are late / A deletion of the first two steps of their remained sleep. "

"Caffeine is a stimulant and gives us energy, clarity and focus. However, some people do not metabolize caffeine very efficiently and that it can stay in our systems long after consumption, which Can we prevent us from falling to sleep, "says Shapiro. "I recommend to my customers not to consume caffeine (tea, soda, coffee or even chocolate in some people) after 12 hours, so if you reach a cafe at 16 o'clock to get you going to the rest of the Day and you do not sleep well, you may want to consider going to water or decaf! "

For more, do not missOne of the main side effects of caffeine has on your sleep, says science.

"Caffeine blocks adenosine in the brain. Adénosine is a chemical promoting the sleep that we produce naturally when we need sleep (we produce more as the day progresses). When caffeine blocks this chemical product Cerebral, we feel alert and awake, "says Minchen. "Caffeine also has a half-life from 4 to 6 hours, which means only 1/2 of it has been broken down in this period. If you drink coffee or tea after dinner, you will effectively live Feelings of caffeine alert all night, and caffeine will be metabolized only when you wake up in the morning. "

"Becoming dehydrated throughout the day disturbs our sleep cycles and can lead to more frequent awakenings and a less repaired sleep," says Minchen. "Dehydration actually contributes to fewer amino acids (proteins) in our blood, which means that we do not produce sufficient amounts of melatonin. It can mean that being chronic dehydrated will disturb our circadian rhythm and actually leads to our circadian rhythm. at insomnia. In addition, do not get adequate sleep can then lead todehydration, which nourishes this vicious cycle. Adequate sleep helps our bodies to regulate liquid retention through the secretion of vasopressin. If we cut short sleep, we could find ourselves more dehydrated throughout the day. "

For more ways to get a better night's sleep, consider leaving theseSurprising foods making it more difficult for you to sleep, expert says.