Good Lifestyle

There is really nothing better than a restful night of sleep. The next day you wake up to feel refreshed, maybe with a little more PEP to your step. When you areunable to fall asleep The previous night, however, things are many different. You know, you wake up to feel groggy, in a bad mood, and not like your best myself.

And this does not even correspond to the way the lack of sleep has affected your overall health.

"Sleep deprivation has many possible side effects, including memory problems, problems of reflection / concentration, weakened immune function, the risk of diabetes, high blood pressure and weight gain to name A few, "says Dr. Allison Siebern, PhD, CBSM, and Sleep Head Science Advisor toCorrect. "That's why it's so important to listen to your body and prioritize sleep anyway you can."

How much sleepshould Do you get exactly? Well, it varies from person to person because everyone does not need the same amount.The average of most adults, according to Dr. Siebern, is 7 to 9 hours of good sleep.

"Some people need 7 hours to feel refreshed, while others may need 9, others may need 8.5," she says. "The important thing is that you pay attention to what is optimal for you."

If you have trouble achieving this optimal amount of sleep, however, it can be found in what you eat. Your diet could play a role, because there are certain foods that simply make it difficult for you to fall asleep at night.

To help you get some attention without having to launch and turn and from sheep for hours, we asked Mr. Siebern that food groups are those who are to be avoided before going to bed. Try to eliminate these surprising foods from your list of snacks to taste at the end of the evening and there is a good chance that you will fall asleep much faster! While you make more protruding choices, be sure to storeThe 7 healthiest foods to eat right now.

This orange gives you a dose of vitamin C, but it is better to eat much earlier in the day!

"Avoid acidic foods such as tomatoes, pasta sauce and citrus (oranges, grapefruit) too close to bedtime is recommended," explains Dr. Siebern. "Also if you suffer fromstomach pains Or acidic reflux, it is better to stay away from citrus fruits before going to bed. "

You may really think about going to town on a large meal before dinner would make you sleep well, but that's not necessarily the case. Dr. Siebern says it's better to avoid eating large meals, "mostly high-ice, fried, sweet and spicy."

"Although everyone is different, the best practice is to abstain from eating a large meal within three hours of bedtime," she explains. "If you are hungry in this window, try to reduce the quantity to a small sleeping snack and the steering sheet of heavy food, high fat, fries and / or spicy, which involve the digestive system to work on the meal . "

End pair by night byknock the bottle of wine? Doing this as you get closer to the time you hope to go to bed is not ideal.

"Even ifalcohol Can be relaxing, it can have negative sleep effects if it is consumed too close to the bed (within 3-4 hours), including fragmented and non-refreshing sleep, increased snoring, beyond REM sleep (The dream stage) and the bathroom more frequent breaks, "explains Dr. Siebern.

So go ahead and have this glass of wine earlier - gives you an excuse to have a happy hour on your sofa at 5:00 on the point, if you ask us!

Looking for more helpful advice?Make sure you register for our newsletter for daily recipes and new foods in your inbox!

Some people like to match their desserts with a hot mug with Joe steam, but you will want to cut caffeine.

"CaffeineAt a half-life of 5 to 6 hours, or more for people taking different types of drugs, "Dr. Siebern said." Sensitivities to caffeine vary, but because it is a stimulant, it can cause difficulties in the appearance of sleep if it is always in the system of your body comes to bed. That's why we recommend limiting caffeine consumption before 2 pm. "

If you know that you are sensitive to the effects of caffeine, however, and usually like to go to bed around 10 pm, Dr. Siebern says, "You would not want to eat it after 12-1 hours in the afternoon," Keep this in mind.

You may be surprised that it is "in fact many delicious, nutritious and natural foods that can help help your sleep before going to bed," says Dr. Siebern.

So, when the desire for a snack before going to bed, here's what you should eat instead:

• Nuts and seeds: "Almonds, cashew nuts, pistachios and nuts are natural sources of melatonin as well as amino acid tryptophan, which plays an important role in the production of serotonin and melatonin," explains Dr. Siebern. "In addition, they are filled with magnesium, an essential mineral for bone, brain, heart and muscular health. Like nuts, seeds such as linen seeds, pumpkin seeds and sunflower seeds Can withstand a healthy sleep because of their high levels of tryptophan., which supports the production of serotonin and melatonin. "
• Dairy products: "The milk (especially hot milk), the plain yogurt and cottage cheese are all great options for foods rich in dairy products that support sleep. This is also due to their inclusion of tryptophan," adds. she.
• Banana"In addition to potassium, bananas contain magnesium and tryptophan to support sleep health," she says.
• Kiwifruit: "Ina study of 4 weeks Leaded by the Taipei Medical University, 24 subjects consumed two kiwis an hour before going down so that the researchers observe the effect of the fruit on sleep patterns, including the beginning of sleep, duration and quality, "explains M Siebern. "The results showed that Kiwifruit consumption before bedtime can help you fall asleep with improved sleep quality. This may be due to its high concentration of antioxidants and vitamins, such as folate."
• Cherry pie and cherry juice tart: "As a natural source of melatonin, tapped cherries (and their juice) have been studied as natural sleep remedies shown to increase exogenous melatonin and can cause a better time of sleep and better quality - it is Why we have included one of the main ingredients in ourSleeping + Restoration Formulation, says Dr. Siebern.
• Barley grass powder: "The barley grass powder, a dehydrated form of the entire grain grass extract, contains compounds of promoting sleep such as GABA, calcium, tryptophan, magnesium and potassium," she says. "It also helps regulate blood pressure, enhancing immunity, protecting the liver, improving gastrointestinal function, strengthen cognition, and more. Superfod can be found in most health shops. and pharmacies, as well as online. "
• Legumes: "Beans and chickpeas are raised in amino acids and vitamins, which are important for serotonin production. You may want to consider a late nightHoummous Snack! "She suggests.

Something other Dr. Siebern highlights that even if you eat and avoid all the good foods, there is more than that to reach this night's sleep night you're looking for.

"If you do not practiceSleep hygieneYou will only get to achieve the health of the correct sleep, "she says.

So, to help you better help you on your sleep, here are five super easy tips "to help you make beneficial changes to optimize your sleep in the short and long term," says Dr. Siebern.

1. Avoid watching the clock
2. Develop a night routine
3. Limit blue light exposure
4. Practice the behavior of the appropriate bed
5. Try to get a coherent sleep schedule

Now it's time to have sweet dreams.