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This is How You Can Eat and Drink Your Way To A Good Night Sleep

This is How You Can Eat and Drink Your Way To A Good Night Sleep

Your alarm goes off and you instantly want to throw it through your wall.

This doesn’t set a good tone for the rest of the day and a night of lackluster sleep doesn’t just have you feeling like you have anvils on your eyelids, but can leave you unproductive at work and very unhealthy. There are things you can do through the day to have a positive effect on your health and today you will learn about some food and drink for better sleep.

How Sleep Affects Your Health

When you don’t get enough sleep, your body assumes some trauma must be going on. Or else why would you be up late through the night? Your body doesn’t know the difference between threat or the fact you’ve been up all night watching re-runs of The A-Team. All it knows is you’re alert for some reasons and to now bring your stress hormones into play.

Your stress hormones, specifically cortisol, are very important in small doses. They’re involved with your fight or flight response and you need them if it comes to having to fight off a saber tooth tiger or in this day in age jumping out of the way of a renegade Uber driver.

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Over the long term things begin to get a bit different and constant stress hormone exposure can lead to things like:

  • Heart disease
  • Obesity
  • Ulcers
  • Anxiety
  • Irritability and anger
  • Hypertension
  • Insomnia
  • Depression

Setting Yourself Up For Better Sleep Throughout The Day

Making smart choices throughout the day can have positive effects on your ability to get deeper and more restorative sleep at night.

The first one would be exercise. Simple strength training has been linked to better sleep and even just the simple act of exertion is going to naturally tire you out. You might not want to work out too late at night trying to get this effect as your body may still be stimulated making the sleep process more difficult.

Instead, opt for the early morning workout. Going to sleep naturally lowers your blood pressure by 10-20 percent and this is part of the process of sleep. Working out early in the morning can have a better effect at blood pressure reduction and you ability to get deeper sleep at night. This affect seems to be more pronounced from the morning workouts compared to midday or later.

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Watch The Java

There’s no surprise that caffeine is a stimulant that can affect sleep but you might be surprised to learn how long it can actually last in your body. The noticeable effects of caffeine that have you wired more than me at a Knight Rider convention tend to wear off in a few hours.

Caffeine though has a half life that can extend its effects in your body. So even if you feel the effects taper off after those few hours it can actually last for up to 5-6 hours in your blood stream potentially causing sleep problems later that night.

So you may have to play around with when you have that last coffee in the day. If you have one at 4 or 5 pm and try to sleep at 10 or 11pm, you may be feeling that caffeine half life effect.

Keep an Eye on What and How Much You Eat

There are foods that can have a negative or positive impact on your ability to sleep. Even just eating too much late at night can make digestion tougher and your body uncomfortable making sleep not very easy.

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Here’s some other foods you should avoid at least 3 hours before bed:

  • Dark Chocolate– It’s actually really good for you but contains a lot of natural caffeine
  • Spicy foods– can raise your heart rate and body temperature keeping you awake longer
  • Steak– The high protein and fat content make it a slow digesting food and this can actually throw off your circadian rhythm.
  • Broccoli or Cauliflower– The high fiber and roughage content can again require more digestion and over a longer period which keeps your body working and less likely to fall asleep

Eat Your Way To A Better Sleep

Here are some food choices you can pick to aid a better sleep:

Walnuts– They contain tryptophan which helps to make seratonin and melatonin which help your naturally body clock

Almonds– Very high in magnesium which is important in helping the body relax

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Lettuce– Contains lactucarium which has sedative effects on the brain and helps lettuce sleep better. Sorry..

Tuna– Tuna is high in vitamin B6 and which is also needed to help make seratonin and melatonin

Cherry Juice– Melatonin to the rescue here again as cherry juice can help naturally boost it in the body and help prevent insomnia

Chamomile Tea- I think a lot of people are aware of this but chamomile tea helps to relax the body and can increase glycine which acts like a mild sedative and relaxes the nerves and muscles

Hopefully today you’ve learned some ways you can eat and drink your way to a good nights sleep. Just being aware of little things throughout the day can have a big impact on your ability to sleep better each night.

It’s the small things that can be the difference between dozing away nicely or stuck watching a House Hunters marathon at two in the morning.

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Jamie Logie

Personal Trainer

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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