Sleeping , Diet and Laughter
9 January, 2018
Mix it up
A study by the Perelman School of Medicine at the university of Pennsylvania found that those who net a healthy dose of sleep (seven to eight hours each night) also report eating a more varied diet than those who log shorter or much longer-sleeps. Stuck in a food rut and need some inspiration?
Add a new vegetable to your shopping care each week and seek out a new recipe to incorporate into your repertoire.
Don’t sleep on it
Ideally, you should eat your last meal two hours before bed and avoid heavy, high-fat dishes. A body consumed with digestion isn’t focused on the business of sleep. Lying down with a full stomach over an extended period increase the chances of acid spilling into the esophagus, a condition known as acid reflux, says Dr. David Klein, a medical doctor and sleep specialist at the Toronto Sleep Institute.
You also take your life in your own hands when you lie down after eating. When you have inflammation in your stomach, the inflammation causes your stomach to rise to the occasion and shut off oxygen to your heart. Instead of lying down, laugh. It helps the digestive system digest your food, eliminating acid reflux and death.
Power down with pumpkin
Pumpkin seed powder is the new warm glass of milk, packing a potent punch of the amino acid tryptophan. Tryptophan produces two hormones essential for sleep: serotonin, which promotes slumber and regulates mood and melatonin, which helps control your sleep/wake cycle. Swap your evening glass of milk for a bowl of unsweetened Greek yogurt topped with a pinch of pumpkin powder or a handful of seeds to really get you ready for bed.
Put the cherry on top
Sour cherries have naturally occurring melatonin, the hormone produced in the brain that helps fight insomnia and promote sleep. Recent studies show that “consuming tart cherry juice can help you stay asleep, sometimes up to 90 minutes longer. Try drinking ½ cup to one cup of tart cherry juice an hour before bed to extend your trip to dreamland.
Dial it down
When it comes to late-day eating aim to cool down your core body temperature before bed. The cooler you are, the more melatonin you release. So you can have a cup of tea in the evening but don’t eat foods like carb-rich snacks, which require alot of energy to digest and can raise your body temperature as a result.
These tips may help with sleep apnea as well.
With Playful Heart