According to the National Sleep Foundation, more than one third of adults are not getting the seven to nine hours of sleep that is advised for them each night.
However, we are all aware of how vital sleep is to maintaining a healthy lifestyle. If you do not receive enough, you may be more likely to develop health problems such as obesity, diabetes, cardiovascular disease, and even depression.
The quality of rest you obtain can be impacted by a wide variety of circumstances, including anxiety, coffee use, and excessive use of electronic devices in the hours leading up to bedtime. Dietary choices can also have an impact on this element.
Which of Your Bad Habits Should You Break First in Order to Get More Rest?
Even while there is a wide variety of advice available on how to get a better night's rest, the real secret to getting more shut-eye is surprisingly straightforward: It is recommended that a substantial dinner not be consumed less than three hours before going to bed. Why? because it has the potential to set in motion a variety of physiological processes within the body.
Eating too close to bedtime has been linked by certain studies, such as this one published in the International Journal of Environmental Research and Public Health in the year 2020, to an increased likelihood of waking up throughout the night.
One of the reasons for this is that calories, which are delivered by food, can be thought of as fuel. Consider a time when you were completely exhausted, ate something, and then felt a surge of energy pour over you after eating the food.
According to Jamie Nadeau, R.D., creator of The Balanced Nutritionist, this feeling of alertness is caused by that food breaking down into smaller molecules that rush through your circulation. This can have an effect on the amount of time it takes you to fall asleep as well as the total quantity of sleep you get.
In addition, the act of consuming food sends a signal to your body to begin the process of digestion. This reaction takes some time, and the breakdown of some nutrients occurs more rapidly than that of others. Protein and fat both take longer to digest than carbohydrates, particularly refined carbohydrates like those found in a variety of snacks such as crackers, chips, and sweets.
However, because the majority of meals consist of all three types of macronutrients combined, it can take your body a number of hours to process a whole meal. When food stays in your stomach for that long, it increases your risk of experiencing indigestion, which can keep you awake at night.
According to Shelby Harris, Psy.D., DBSM, a behavioural sleep doctor based in White Plains, New York, the type of food you consume in the hours leading up to bedtime is also important. According to the findings of certain studies, foods that are very heavy, fatty, spicy, or excessively sweet might have a detrimental effect on digestion and lead to symptoms such as heartburn and indigestion in some individuals.
When someone has acid reflux, stomach acid travels back up into the oesophagus, causing discomfort. Lying down can speed up this process and make it more effective. If you consume a substantial meal before going to bed, the food that is still in your stomach may cause acid reflux, which will keep you awake during the night.
Because of this, Harris advises people to avoid eating large meals less than three hours before going to bed, particularly meals that contain the items that act as triggers. According to Nadeau, the best time to eat a snack is at least one hour before going to bed. "And it's a good idea to finish up any snacking an hour before bedtime."
How to Break the Habit of Consuming Food Immediately Before Going to Bed
Putting yourself in a position to have successful evenings might actually start with how you organise your morning. Hunger in the evening is frequently brought on by a failure to consume sufficient amounts of food during the morning and afternoon meals, as well as by deficiencies in some essential nutrients.
Skipping breakfast, for instance, is associated with increased levels of hunger later on in the day. Even while you might not feel hungry when the day starts, you might experience hunger pangs later in the day, which might lead to you eating more than you should have. It is possible to keep hunger at bay throughout the day by consuming at least three nutritious meals and, preferably, one or two snacks. Setting these goals for yourself can help.
According to the findings of a review that was conducted in 2020 and published in the journal Physiology & Behaviour, ensuring that meals and snacks contain protein may also help regulate appetite. The recommended daily allowance for protein consumption for an adult is 0.8 grammes per kilogramme of body weight, which is equivalent to 0.36 grammes per pound.
The average American consumes an adequate amount of protein on a daily basis; but, our breakfasts and snacks typically consist of foods that are high in carbohydrates. Carbohydrates are easily absorbed and might make you feel hungry immediately after eating them.
In addition, the majority of our daily protein consumption is reserved for the evening meal. Therefore, make it a priority to incorporate protein into each meal and snack that you consume. Consuming protein in small amounts at regular intervals throughout the day is one of the most important things you can do to avoid feeling hungry.
If you find that you are still hungry when it is time for bed, pay attention to what your body is trying to tell you. "A light snack an hour before bed is completely fine, and for some people, it can actually be helpful in promoting sleep," says Harris. When coupled with an apple or a whole-grain carbohydrate like whole-grain crackers, "nuts, seeds, eggs, low-fat proteins, low-fat cheese, and low-sugar Greek yoghurt are all wonderful options."
Other Eating Patterns That Can Affect One's Quality of Sleep
Obviously, minimising the amount of food consumed in the hours before bedtime is not the only key to better sleep. According to Amanda Sauceda, RD, "there's emerging evidence that the bugs in your gut can play a role in sleep," "Ensuring that you consume an abundance of plant-based foods that are high in fibre is essential for maintaining a healthy microbiome."
In addition to this, Lisa Andrews, M.Ed., RD, LD, owner of Sound Bites Nutrition, recommends that you make an effort to cut back on your habitual consumption of coffee. According to Andrews, who led the study, "a recent study found that regular caffeine consumption in healthy men disrupts REM sleep promotion."
This is especially the case if you consume it in the late afternoon or evening. Because caffeine stays in your system for such a long time, drinking a latte at three in the afternoon could still have an effect on you when it's time for bed. Having said that, the way in which individuals metabolise caffeine varies.
While some people are able to drink coffee throughout the day without disrupting their sleep, others can only have a couple cups in the morning before they can function normally. Take some mental notes on how this stimulant affects your state of mind. Make the necessary adjustments to your routine in the event that it disrupts your sleep.
The Crux of the Matter
A good night's rest is one of the most essential components of a healthy lifestyle. You may have a great impact on the quality of sleep you get and feel more energised during the day simply by making some minor adjustments to the way you eat.
It's best to steer clear of big meals in the three hours leading up to bedtime, and you should stop eating snacks about an hour before you climb under the covers. Your early morning self will be grateful for it.
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