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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
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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

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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.

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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