How to sleep – the best snack to eat before bed for a great night’s sleep
Everyone needs to get enough sleep to help the body to function properly, according to the NHS. But, you could raise your chances of sleeping right through the night by eating a bowl of porridge before bed.
The body needs enough sleep to help it function properly, according to the NHS.
Not getting enough sleep is bad for your mental and physical health, it said.
People that regularly struggle to get a good night’s sleep are more at risk of obesity, heart disease and diabetes.
But, making a few changes to your diet could make it a lot easier for you to fall asleep at night.
One of the best snacks to eat before bedtime is a slice of whole-wheat toast, it’s been claimed.
The toast is packed full of carbohydrates, which is the best type of food for helping to get a quality night’s rest.
Carbs trigger the release of serotonin in the body; a hormone that promotes sleep.
They also don’t take too long to digest, meaning your body won’t be keeping you awake as it tries to break down a quick meal before bed.
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But, it’s crucial that you avoid foods that are protein-based.
“High-protein foods like steak and chicken can disrupt sleep because they take a long time to break down,” warned Johns Hopkins University.
“It is a problem at bedtime since your digestion slows by up to 50 per cent when you sleep [Your body faces a similar challenge if you dine on a large meal right before sleep].
“Also avoid aged or processed cheeses, salami and pepperoni. They contain tyramine, which triggers the release of norepinephrine, which may stimulate the brain.”
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The way you sleep could also be influencing your quality of rest, and choosing the right sleep position is very important.
Falling asleep on your stomach should be avoided at all costs, as it could lead to back and neck pain.
Most people tend to sleep on their sides, in the foetal position.
But, the best sleep position is actually on your back, as it mimics the natural curvature of the spine.
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If you often struggle to fall asleep, it’s a good idea to try winding down before bed. That can include any way of relaxing the body, including reading a book or lying down quietly.
Some people find that having a warm bath before bed helps them to fall asleep faster, while others prefer writing a to-do list.
It’s important to keep to regular sleep hours, as this programmes the brain and internal body clock to get used to a set routine, said the NHS.
The bedroom should be sleep-friendly, and a relaxing environment. It should be dark, quiet, tidy and kept at a temperature between 18 and 24 degrees Celsius.
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