Eating Better for a Good Night’s Rest

A good night’s rest, which ensures good sleep quality, can do wonders for your day. It can give you new perspectives on life, improve your productivity, strengthen your relationships, make you feel joyful, give you an unusual zest for life, and much more. So, if good sleep can give you all these benefits, why not prioritise it? 

Many factors contribute towards your good night’s rest. This can be a healthy food regimen, regular sleep timings, avoiding alcohol, caffeine or tobacco before bed, avoiding screens an hour before bed, reading a good book and much more. Among them, eating better has a very positive impact on your quality of sleep at night.

Healthy food makes you feel comfortable by raising energy levels and releasing feel-good hormones in your body. This also keeps your alertness levels high.

What comprises human nutrition?

Human nutrition comprises macronutrients, vitamins and minerals.  

• Macronutrients include carbohydrates, proteins and amino acids, fats, fibre and water.
• There are 13 essential vitamins that play important roles in various bodily functions.
• Minerals power the various systems of your body as macrominerals or trace minerals, depending on the requirements.

Your nutrition is an indicator of your overall health, including obesity, heart health, diabetes, cholesterol levels and more. Hence, there is no doubt that your nutritional intake affects your quality of sleep.

Best diet for a good night’s rest 

Generally, a balanced diet comprises fresh fruits and vegetables. They provide you with a broad range of vitamins and minerals that help you sleep better and make you feel good. Studies show that an insufficient intake of minerals such as calcium and magnesium and vitamins A, C, D, E and K has a connection to sleep problems. This link is through the sleep hormones that your body secretes. 

Different regional diets have their respective effect on your sleep quality. Therefore, it’s ideal to consult your doctor if you wish to make a big change to your diet plan.

How an unhealthy diet affects a good night’s rest

Your unhealthy eating habits can cause obesity, leading to worsening of conditions such as Obstructive Sleep Apnea. Another culprit is the consumption of alcohol, which increases the blockage of your upper airway during sleep.

Foods to avoid for a good night’s rest 

1. Spicy foods: They can cause heartburn, which makes your attempts to sleep futile. Also, it can worsen the condition if you have obstructive sleep apnea.
2. High-protein foods: They take time to digest, and going to bed too soon after dinner can disrupt your sleep.
3. Caffeine: It can disrupt your sleep as a stimulant.
4. Alcohol: Avoid it a few hours before bedtime as it interferes with your sleep cycles.

Foods that help you get a good night’s rest

Some of these foods help you with good sleep. 

• Warm milk
• Nuts 
• Kiwis
• Lettuce
• Fatty fish
• Chamomile tea
• Rice

Hence, a healthy diet has a profound positive effect on your overall well-being through a good night’s rest. Also, you are less likely to suffer from fatigue, drowsiness, insomnia or OSA. 

Sleep Therapeutics is the first niche sleep centre in Telangana and Andhra Pradesh. You can consult our expert sleep medicine specialist for guidance on eating better for a good night’s rest.