Quality and adequate sleep promotes well-being and further influences energy levels while regulating the immune system. Moreover, sound sleep also assures mental well-being. However, it is worth uncovering the details related to the fact that the type of diet you consume can impact the quality of your sleep. Whether it is the consumption of certain food items or beverages, your eating habits signify how well you will be able to rest. According to the top nutritionist in Gurgaon, diet is closely interlinked with the quality of sleep and following certain tips related to healthy dietary habits can help an individual in sleeping peacefully. Letâs take a look at these important points that will indicate the role of diet on quality sleep.Â
Nutrients and their impact on the quality of sleepÂ
The type of diet that you consume acts as the building blocks for neurotransmitters and hormones that moderate sleep. Here are some nutrients and how they influence the quality of sleep.
- MagnesiumÂ
Magnesium induces calmness, acts as a muscle relaxant, and soothes the nervous system. Leafy greens, bananas, almonds, and pumpkin seeds are the ideal food items enriched with magnesium to boost sleep quality.
- Vitamin B6
Due to serotonin production, Vitamin B6 impacts sleep quality positively. Food items like fortified cereals, chickpeas, and salmon should be consumed to experience the best results of sound sleep.
- TryptophanÂ
Known as the ideal neurotransmitter, this amino acid complements serotonin while promoting relaxation. On the other hand, tryptophan also boosts melatonin, a hormone that moderates the sleep-wake cycles. To experience the benefits of this nutrient, the intake of eggs, dairy products, nuts, and turkeys is recommended.
- CalciumÂ
The production of melatonin and sleep regulation are the chief functions of this mineral. To experience the visible benefits of calcium for improved sleep quality, it is ideal to add dairy products, leafy greens, and plant-based milks to the diet.
- Carbohydrates
Complex carbohydrates improve the supply of tryptophan to the brain further improving the quality of sleep. Hence, the intake of sweet potatoes, oats and whole grains will be the right choice to get the desirable results.
Foods & Beverages that impact sleep quality negativelyÂ
On the one hand, there are some foods & beverages that induce restfulness while the others hamper the ability to sleep or stay asleep for a longer time. Hereâs a quick overview of such food & beverages:
- AlcoholÂ
The initial impact of alcohol consumption may be drowsiness, followed by the disruption of deep sleep and may also cause restlessness. Most of all, the issues like sleep apnea or snoring can get aggravated due to the consumption of alcohol, in the long run.
- Sugary foodsÂ
If you are counting on high-sugar snacks or desserts before the bedtime, then, this habit may lead to the blood sugar crashes or spikes. As a result, the interrupted sleep and restlessness may be experienced due to the high-sugary foods.
- CaffeineÂ
Caffeine is an active stimulant that hampers the routine of falling asleep easily when consumed during the late hours of the day. For instance, coffee, chocolate, energy drinks and tea are some of the caffeine-oriented beverages that should be avoided few hours before sleeping. It is worth noting that the impact of caffeine remains for a longer duration. Hence, the caffeine-based food & beverages should not be consumed before or by mid-afternoon to retain the quality of sleep.
- High-fat or heavy mealsÂ
The food options that are hard to digest to their fatty, greasy or spicy preparation should be avoided. The consumption of such food items can activate acid reflux or cause discomfort further hindering your sleep quality.
- High-sodium foodsÂ
The food options that are hard to digest to their fatty, greasy or spicy preparation should be avoided. The consumption of such food items can activate acid reflux or cause discomfort further hindering your sleep quality.
Impact of hydration on sleepÂ
Sufficient hydration throughout the day is considered to be beneficial for human body functioning and active lifestyle. However, excessive fluid intake before bedtime will lead to frequent bathroom trips during the night hours. Therefore, to ensure excessive hydration does not hamper quality of your sleep, it is to minimize the quantity of fluids after evening.
Schedule of meal consumption and sleep qualityÂ
The schedule of meal consumption is an important factor that can influence the quality of sleep. If you choose to eat during the late hours before sleeping, it can lead to indigestion as well as discomfort. As a result, falling asleep easily will become tough for you. It is advisable to eat 2-3 hours before the bed-time schedule.
On the contrary, if you are feeling hungry and avoiding the discomfort while sleeping, then, this will also impact your sleep quality. In such a scenario, nourishment is required by the body which can be addressed through light meals. For instance, a handful of nuts, small serving of yogurt or a banana can be chosen from as a bed-time snack.
The bottom-lineÂ
Incorporating healthy habits and replacing the food & beverages that trigger the sleep quality will be the wise change. Nevertheless, if you are looking for an effortless, consistent and the realistic sleep quality goals, then, exploring the sleep-free diet options by choosing the nutritionist in Gurgaon will be the right choice. From designing the balanced diet schedule, focusing on the portion size, cutting down the intake of stimulants before bed and offering the consistent regime by the dietician will offer you the commendable results in a short span.
As the editor of the blog, She curate insightful content that sparks curiosity and fosters learning. With a passion for storytelling and a keen eye for detail, she strive to bring diverse perspectives and engaging narratives to readers, ensuring every piece informs, inspires, and enriches.
