We all know getting a good night’s sleep is super important… And it feels amazing to wake up, refreshed, after you’ve had one.
Sometimes, though, it can be an uphill battle to get to sleep at night. What we do during the day has implications for our ability to get in some quality snooze time at the end of the day.
Some of the tips for getting good sleep are not going to bed until you are tired, setting a regular schedule to get up, not napping during the day, not watching TV, eating or reading in bed, and getting out of bed if you can’t fall asleep. In addition to those things, there are foods and drinks you should avoid consuming because they can trash your ability to sleep.
Here’s what to avoid if you want to get in some high quality ZZZs.
1. Caffeine
Caffeine?late in the day is bad news. Caffeine is found in coffee, tee, cola drinks, chocolate and so on (you know, all the good stuff). However, it can also be found in some foods where you least likely expect it. Because it’s a stimulant, it will keep you perked up and awake. In fact, for some people, the effects of caffeine can stay in their systems for up to 10 to 12 hours, so you might want to cut yourself off early in the day in order to get in some shut eye at nights.
2. High-fat foods
Research has shown that people who eat a lot of high-fat foods experience disrupted sleep cycles. Heavy meals activate digestion and can lead to you having to make many trips to the bathroom during the night.
3. Fermented foods
Fermented foods such as sauerkraut, cured meats and aged cheeses contain an amino acid called tyramine which stimulates your brain and can get in the way of sleep.
4. Alcohol
The term “nightcap” for a cheeky?drink or two before bedtime to, hopefully knock you out, is unfortunately a bit misleading. Researchers have found that alcohol causes us to wake during the night and reduces the quality of sleep. A glass at least two hours before you go to bed will help you avoid a sleepless night.
5. Spicy food
If you’re a fan of spicy food, it might not be a fan of you getting to sleep. Spicy food can lead to heartburn and can also make you uncomfortable as you try to digest it. If you have a spicy meal, try to make it at least four hours before bedtime.
6. Protein
Bad news for you low carbers. Protein can be a bad choice to snack on before bedtime, as protein-rich, high-fat foods are harder for you to digest.
7. Drinking fluids later in the evening
It’s important you stay hydrated and get in as much water during the day as you are meant to. But before bedtime, you should cut your water intake down – from about 8 pm onward if possible. If you have a lot of water on board, you’ll be constantly interrupting your sleep by waking to use the bathroom.
8. Cigarettes
A lot of people think smoking is relaxing. But nicotine is actually a stimulant, so if you light up before bed time, you might be harming your sleep.
9. Eating too much before bed
A little bit of food in your tummy can help you to sleep, but you need to make sure the snack is small, so don’t pig out. Heavy meals are taxing on the digestive system and are counterproductive, because they’ll make you uncomfortable and unable to sleep.
Got any top tips for tired mamas?
Very tasty, thankyou!