Do you have difficulty in sleeping? Minor adjustments in your diet could help you to have a sound sleep in the night. Moreover, sound sleep is not only good for your mind and health, but it can also help you to lose weight. Studies have found that people who have difficulty in falling asleep are prone to obesity.
Certain chemicals present in our food could obstruct sleep. They stimulate the nervous system, increasing mental alertness, making it difficult for us to fall asleep. Caffeine and alcohol are two popular compounds that interfere with our normal sleeping patterns. To have a sound sleep, do not have coffee, tea and other caffeinated beverages at least 8 hours before going to bed. Even chocolate can obstruct sleep by activating your nervous system. Drinking alcohol before bedtime might help you to fall asleep. However, as the effect of alcohol diminishes over time, you will wake up it the middle of the night.
Alcohol consumption before bedtime disturbs the sleeping pattern, creating restless sleep and drowsiness. Often your sleep is disturbed when urgency to urinate forces you to wake up in the middle of the night. Try to drink water 1 Â½ hours before going to bed. If you feel thirsty before bedtime, instead of drinking a glass full of water, a small sip is enough to quench your thirst before going to bed. A heavy meal before bedtime often prevents us from enjoying a sound sleep. To avoid sleeping difficulties, have your dinner at least 3 hours before bedtime.
Sleep deficiency and obesity
People who have difficulty in falling asleep are often found to be obese. This association between obesity and lack of sleep has been found by researchers of the University of Chicago and Stanford University. The quality of your sleep determines the activities of leptin and ghrelin, which are hormones that influence your appetite. The leptin level in your body declines when you fail to get enough sleep. Low leptin level makes you feel dissatisfied even after having a meal. Poor sleep, on the other hand, raises the ghrelin level, making you feel hungry. The combined effect of hormonal imbalance due to poor sleep is overeating.