SKIP EXCITOTOCINS

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To sleep better skip the excitotoxins and other foods and beverages preventing sleep. Don’t Eat These Foods if you want to Sleep Better at night. Before sleeping eat light heavy foods contain harder to digest nutrients, fat, red meats. Lots of families have homemade remedy passed on through the generations to help with sleep. Warm milk, a shot of hot brandy, some cocoa just before bed. And turns out there is a strong connection between what you eat and how well you sleep. But it is not what most of us think. A study out of Columbia University uncovered a group of foods that get in the way of your sleep. Fatty Foods that are high fat is difficult to digest. So if you’re eating a steak for dinner only a few hours before bed, you may very well be interfering with your night’s rest. Not to mention, if you give your digestive system extra work to do especially while you’re lying down you’re also courting problems like acid reflux and heartburn. On the other side of the spectrum, fiber actually aids sleep. Because fiber helps to regulate your blood sugar and helps digestion it ensures that you don’t go on any wild sugar rides, and your digestive system isn’t working overtime when you’re trying to get some shut-eye.The-Different-Meanings-of-the-6-Most-Popular-Sleeping-PositionsIn fact, the results of these study were bigger than you’d think. Compared to participants who ate high-fiber, low-fat last meal of day, those who consumed an unregulated meal often with plenty of fat took about 50% longer to get to sleep. Once asleep, they slept more fitfully. In other words, if you want to sleep well, load up on fruits and veggies at night, and skip the red meats and cheeses. But that’s not the end of the story. High fat foods are the most recently studied, but there are plenty of others we already know interfere with a good night’s rest.

Sugar and carbs

Eating sugar or simple carbohydrate will cause your blood sugar to spike. If you eat either before bed you are dumping a lot of energy into your body just when you want to quiet it down.  You will also cause an insulin spike, which cleans out your blood of sugar, leading to blood sugar crash and leads to the midnight snacks. Unhappy cycle to get caught up in at dinner, it pays to skip dessert.

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Excitotoxins

Excitotoxins are additives used to make foods taste better. The Glutamate and aspartame are the most well-known. And excitotoxins are very dangerous. They’ve been shown to cross the blood-brain barrier, and stimulate neurons until they burn out. Consequently, there are those who think that excitotoxins linked to number of degenerative brain diseases. That’s enough reason to stay away. But if you need another brain with bits that are literally being excited to death isn’t exactly in a restful state.

Allergies

I can’t tell you how many patients I’ve seen with sleep trouble, who discover that sleep is not the problem it is food allergies. Of course, this won’t apply to everyone. But if you’re suffering from sleep troubles try removing certain foods or types of foods, from your diet and see if that makes a difference gluten is a great place to start followed dairy. Give it about a week or so. If your sleep returns to normal, congrats—you’ve just diagnosed the problem._39344086_sleeping_inf300

Stimulants

This should go without saying, but it’s worth a reminder anyway. Any stimulant like caffeine is going to affect the body’s ability to sleep. You should not have any coffee or tea anywhere close to bedtime. But not just coffee. Dark chocolate, while a healthy food, also contains stimulants that can make it difficult to get to sleep. And even some depressants like alcohol have stimulating effect on some people. If you’re having trouble falling asleep, avoid all adulterated products and see if it makes a difference. Caffeine especially sneaky, since it tends to affect ageing. It is easy to miss the warning signs when you haven’t changed any old habits.sleep-positionsHow you sleep is affected by what you eat. If you are having trouble sleeping, look to your food before anything else. The odds are very good that’s where you’ll find your problem. Luckily with a little self-control, plenty of fiber that is where you’ll find solution as well.

Positions of sleep and Exercise

Research shows sleep positions affect sleep and gives clues about the person in general with regard to their confidence and approach to life in general. As sleep experts discovered recently the position of sleep says a lot about a person. These various postions impact sleep so change positions not to get cramps or pins and needles blood circulation problems. To help with sleep exercise helps to relieve back pain if uncomfortable sleeping. So can select the best suitable for you if you feel you need to exercise. If unsure check with physiotherapist treating you before you undertake any exercise. 1b07ae75447b564a9f453659b9cb2582

Suitable Room Temperature

Sleep During Hot or cold weather varies so prepare adequately for each season to sleep better. Wear lose garments during Hot days especially light colours aerate the body better. Avoid duvets and use a thin fabric if needed. Others can sleep without any cloth at night. Know your body type whether Hot flushes or a cold type feeling cold always dress according to how your body works to sleep better. Important to control room temperature to open windows for fresh air if safe to do so and dress warmer in winter with heavr duvets to keep body warm.

References

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