Perfect Health Harmony: Sleep, Stress and Diet

Perfect Health Harmony: Sleep, Stress and Diet

Diet and Sleep

A good night’s sleep (around seven to nine hours for adults) allows you to perform at your very best each day and can minimize the risk of developing diseases like diabetes, cardiovascular disease and psychological disorders. Sleeping also allows neurons in the brain to repair themselves and form neural connections that are important for memory and concentration.
 
Sleep deprivation can also cause your metabolism to change for the worse, while a healthy body weight can improve your sleep patterns. To help resolve a sleep disorder, you should look at your weight, diet and diet-related diseases. For example, if you have gastroesophageal reflux disease, or GERD, be sure to avoid spicy foods — especially in the three to four hours before bedtime — to avoid a night of tossing and turning. To fix a sleep disorder, you must find the root cause of the problem.
 
To help promote a restful night, implement these suggestions into your daily routine:

• Avoid eating meals three to four hours before bedtime.
• Caffeine and alcohol can interfere with sleep in some individuals, so know how your body responds to both.
• Try including foods that are rich in melatonin in your diet like tart cherries, oatmeal and walnuts.
• Aim to hit the sack and wake up in the morning around the same time each day to help form a regular sleep pattern.
• Create a relaxing environment for sleep and minimize screen time prior to heading to bed.