We all know the for late night study or night shift work or any nigh chitchat, sometimes sudden a hunger siren song of the kitchen or pantry after a long day, when the fridge hums, the icebox whispers, and suddenly a plate filled with snacks gives you a joyous feeling. But before you enjoy this feast, it is important that whether the late-night snacking food habit ruining your sleep and sabotage your health.
Yes, your night snacking could be a culprit behind the blurry and sleepiness filled mornings and foggy afternoons. Generally, a small healthy snack before bed helps your sleep, but the wrong midnight meal may turn your body into a sleep-less situations. Let’s explore the science behind this food habits and uncover the surprising ways which disrupts your resting time.
1. Digestion Dilemma: Remember that heavy diet is not healthy before your sleep time. as your stomach is already processing to digest the food already present in your tummy. And if you fill your tummy in late night then it will stress your already tired digestive system and brings indigestion and heartburn issues.
2. Blood Sugar: That sugary food at night may comfort your bran but the sugar filled food may damage your resting time with indigestion and restlessness and blood sugar spike.
3. Acid Reflux: Spicy late-night food and snacks causes indigestion, heartburn and acid reflux which may give discomfort during your sleep time.
4. Caffeine Hype: That caffeinated drinks may harm your sleep by making you sleepless due to adrenal rush. As per the study on drinking tea or coffee at night may ruining your sleep time. Even a small amount of caffeine may make you sleepless and give tired feeling in morning. Coffee, tea and even dark chocolate drinks can be a source of sleep-stealing caffeine and ruin your bedtime.
So, what can you do, when the midnight munchies strike?
Remember, a good night sleep is your superpower, and you have to preserve it.
Win over the want: Delicious Sleep-Friendly Snacks and Strategies
Avoiding the late-night snacking may find you difficult initially, therefore blow food strategies will help you to win a good sleep and healthy snacking habits.
1. Choose wisely, Avoid Sugar. Ditch the carb and sugar items such as cookies, chips, and sugary cereals. and go for snacks rich in magnesium and tryptophan for better sleep. Eat bananas, almonds, turkey slices, or a dollop of natural peanut butter with whole-wheat crackers. These healthy snacks will fulfil your hunger without triggering your blood sugar spikes or further digestive issues.
2. Warm up for wellness: A cup of herbal tea can be your gateway to good sleep. Chamomile, lavender, and valerian root are good natural sleep promoters, this will calm your mind and prepare your body for better rest. Skip the caffeinated and sugary drinks and stick with pure herbal drinks for better sleep.
3. Chill out with fruit: A small serving of berries or a sliced kiwi can satisfy your taste and tummy without troubling your sleep. The antioxidant-rich fruits which are low in sugar and high in melatonin will help to regulate a good sleep cycle. A spoonful of honey may add a touch of sweetness without spiking your blood sugar.
4. Embrace the mini meal: Sometimes, a small food portion and well-balanced meal can be good for late-night cravings. You can eat a Greek yogurt parfait with berries and granola, a scrambled egg with avocado toast or a lentil soup with a side of whole-wheat bread. These small food portions and mini meals provide satisfaction and better digestive system.
5. Drink your way to sleep: Dehydration is bad food habit which may ruin your sleep. Avoid the caffeinated and sugary drinks and choose sleep-friendly beverages. A glass of warm milk with a touch of nutmeg, a calming chamomile tea, or even a glass of water which hydrates you well and helps you getting better sleep. Avoid sugary carbonated drinks, alcohol and even excessive water drinking before bed, as this may disrupt your sleep in different ways.
Establish a relax bedtime routine. pleasant lights, a warm bath, read a calming book or practice mindfulness exercises will help for a peaceful sleep. This will help your body for easier body resting.
Remember, the midnight food eating habit is a journey, not a destination. Don’t be discouraged by a slip-up without comfort. Every healthy food snack to reclaiming your sleep and fresh waking up every day.
Beyond the Bites: Building a Sleep Sanctuary and Shaping Sleep Habits for Life
Controlling the midnight food is important for better sleep with better habits
1. Craft your sleep time: Your bedroom should be peaceful and calm, improve sleep with fresh cold air, cozy blankets, blackout curtains and peaceful environment will be ideal. Keep the bedroom temperature cool for a pleasant sleep.
2. Avoid the Gadgets based blue light: The glow of phones, laptops, and TVs emits blue light which disrupts melatonin production in our body and reduce your restful sleep. Avoiding gadgets during bedtime may help to improve your sleep. Choose reading a book or listening to a calm music to improve our sleep.
3. Moving your body, but strategically: Exercise is very beneficial for good sleep, but exercise timing is to be watched. Avoid intensive workouts during night, as they may energize your body and stole your sleep. Doing yoga, Breathing Exercise, stretching or a brisk walk in the evening will benefits for a better body rest.
4. Follow a consistent sleep schedule: Follow your sleep and waking up schedule, go to bed and wake up at the same time every day, even on weekends. This habit will help to regulate your body natural resting cycle and help you sleep better and wake up refreshed. Over sleeping may ruin your health hence avoid it with daily early wake up.
5. Nourish your mind and body: Few foods may affect your sleep, therefore prioritize good nutritious food and avoid heavy meals before sleep. Limit caffeine and alcohol consumption, as it may disrupt your sleep patterns. Focus on grains, fruits, vegetables and lean protein diet, always enjoy a light meal and go for healthy snack upon feeling hungry before bed.
Remember, building healthy sleep habits takes time and effort.
Be patient with yourself, celebrate small steps and don’t hesitate to ask the professional help if requires. Your body energy gaining process is totally dependent on good resting and the right approach towards health will help you to gain enough power and healthy body.
So, close your curtains, dim the lights, and whisper goodnight to the midnight munchies and enjoy a restful sleep.
Bonus tip: Having a support system may help you to stay motivated and accountable to achieve a good sleep and refreshing day. Talk with your family members and friends about better sleep options, support each other and learn and share ways for a better sleep.
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We hope you like our above article about Food Habit Ruining Your Sleep. You may also love reading our following articles. Heart Healthy Diet: A Guide to Eating for a Healthy Heart – GymBag4U and Healthy Eating for Weight Loss – GymBag4U and Diet Foods: A Comprehensive Guide to Eating Healthy and Losing Weight (gymbag4u.com)
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