Healthy is the new sexy. It is known that healthy individuals achieve more and can get more things done in a day. Additionally, healthy individuals perform well in class, at jobs and in a day to day life and rarely get tired.
Many of us nowadays, especially millennials, suffer from insomnia and lack of sleep. We are restless, besides having our mobile devices keeping us awake at most nights, we sometimes just tend to not be able to sleep well at nights.
Without a good night sleep, an individual will end up feeling tired as early as 11 am, eventually not being able to perform well, be it at job or life in general. Thus, we should keep a healthy lifestyle. Besides having a regular exercise routine, we are now going to talk about the four best diet tricks to get a better night’s sleep.
1. Mind Your Sugar
When you eat something sweet, your blood sugar levels rise to give you an energy boost you don’t want right before bedtime. This doesn’t mean you must eliminate sugar from your diet to sleep; you just need to be mindful regarding the time you decide to indulge.
Try finding something new to replace sugar instead. An apple with a tablespoon of peanut butter, whole-wheat toast with almond butter, or a half-cup of Greek yogurt are all good choices to try.
2. Say NO to Alcohol
The effects of alcohol are deceiving because while it may relax your body enough to fall asleep, you probably won’t stay asleep because it can disrupt your circadian rhythm. Even if you do happen to sleep through the night, you will still feel tired when you wake up.
Alcohol is a powerful sedative; however, the quality of the sleep will be going down the drain. Try other drinks to help you sleep, like chamomile tea or another healthier option instead.
3. Eat More Vitamin B
Vitamins B6 and B3 can help process tryptophan, an essential amino acid your body uses to produce serotonin, the sleep-inducing chemical needed for restful sleep and a healthy mood. Vitamin B6 can be found in food like bananas, chickpeas, poultry, and fish while Vitamin B3 is found in beets, pork, and peanuts.
Eating more of Vitamin B-rich foods will help give your body the nutrients it needs to have a solid night of REM sleep. While there is no one-size-fits-all roadmap to a peaceful slumber, you will be surprised how a few small changes to your diet can make a difference.
4. Consider a Diet Overhaul such as Keto or Intermittent Fasting
A ketogenic diet is a great option for people looking for more protein in their diet. The diet involves a very low carb, low sugar and high (healthy) fats diet. The idea is that once your body runs out of carbs to use as fuel, it begins to break down fat for energy, putting the body in a metabolic state of “ketosis”.
Intermittent Fasting (IF) on the other hand, is when you consume all food, regardless of the core program, within an 8-hour window that would generally end by 6 or 7 p.m. A nice aspect of this program is that the 15-16 window of fasting occurs largely during your sleep. Advocates of this program generally sleep very soundly because their digestive system can fully rest.
Our Two “Sats”
Ultimately, our nutritional choices have a huge impact on our ability to get healthy sleep, and how rested we are has a huge impact on how much we can achieve in a given day, week, month or year. Remember to always keep in mind that we are what we eat.
It is always the perfect time for us to start living a healthy life before it is too late. Eat healthily, be healthy and have a good night sleep, so we can all function well and be at our best daily.
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Nurul is an English Language graduate who is highly passionate on writing, she literally breathes on it. An avid reader and a critical thinker, she covers on blockchain news during day and weeps at sad novels at night.