What you eat during the day, and especially before bed, plays a significant role in how well you sleep at night.
Avoid caffeine and nicotine
Beverages such as coffee, sodas, certain teas and even chocolate have caffeine in them, which can take upwards of 8 hours for the stimulating effects to wear off fully. Nicotine also acts as stimulation and often can lead smokers to sleep very lightly or wake up early due to feelings of nicotine withdrawal.
Avoid alcohol
Many people may feel that having a nighttime drink can help them relax and prepare for bed. However, heavy alcohol use can limit your body’s REM sleep and deep sleep cycles. You may also tend to wake up in the middle of the night when the effects of alcohol begin to wear off. Heavy consumption of alcoholic drinks can also contribute to impaired breathing at night, which can hinder your ability to sleep.
Avoid overindulging on food before bed
Having a light snack before bed is okay, but things such as large meals can cause things such as indigestion, which can keep you from getting a good night’s rest.
Limit your liquids before bed
Similar to avoiding large meals, having too much liquid before bed too can negatively impact your sleep as it can cause you to wake up frequently to use the restroom.
Limit carbs or sugary foods
Sugars and refined carbs like white bread, white rice and pastas eaten during the day can actually cause you to wake up at night, pulling you out of the important, restorative stages of your sleep cycle.
Do your homework when using OTC supplements
When using sleep aids, it is always important to check in with your doctor or healthcare provider first. This is because while over the counter supplements are helpful for some, they may not be safe for others.
Nighttime snacks to help you sleep
While large meals can hinder your sleep, light snacks before bed can be helpful in promoting a good night’s sleep. If you are looking for something to snack on, try things such as:
Half a turkey sandwich
A small bowl of whole-grain, low-sugar cereal
Milk or yogurt
A banana
