Restless sleep could easily indicate a problem with your diet. In fact, diet is a major cause of insomnia for many people. Certain foods can encourage and/or disturb a good night’s sleep. Again, by following my Age Loss Program food plan, you should already be avoiding foods that “disrupt sleep, but consider the following pointers to explain how much sleep enough.
Forget the warm milk myth
It actually may not be the best choice at bedtime. Although the calcium and Tryptophan in milk are natural sedatives, dairy products and other fatty foods can be difficult to digest. As a result they keep your body working overtime.
Avoid refined carbohydrates
The same age-accelerating carbohydrates that cause sudden increases in blood sugar can interfere with your sleep. Initially they may leave you feeling wired, but the blood sugar drop that follows may wake you in the middle of the night. Sugary desserts and soft drinks close to’ bedtime (or any time for that matter) will exacerbate this problem.
Drink eight glasses of water a day
If you are following Age Loss cuisine, you are already doing this, put here’s another good reason to keep it up: Water flushes out the toxins from your body, thereby easing the nighttime demands on your liver and digestive system. Keep in mind that how you eat, not just what you eat, can also impact how much sleep enough. You should eat a large breakfast, a moderate lunch, and a light dinner. Be sure that the evening meal contains a small serving of some protein such as fish, chicken, or a non-meat protein such as beans. A healthy but light evening meal will help prevent hunger pangs in the middle of the night. Also, don’t eat dinner too late in the evening because .your body will be too busy digesting your meal to relax. And of course you must be .careful about beverages and foods containing stimulants that can keep you tossing and turning all night.
Watch your caffeine intake
A cup or two of coffee in the morning isn’t going to harm you, but if sleep is a problem, I would avoid drinking caffeinated beverages any time after breakfast, especially in the afternoon or evening. Caffeine can linger in your bloodstream for as long as eight hours, so it is no surprise that it can interfere with sleep. Admittedly, some people are more sensitive to caffeine than others. Yet many people are more affected by it than they even realize how much sleep enough. Research Subjects who say they can drink coffee before bedtime and how much Sleep enough just as well actually have been shown in a laboratory study to slumber less restfully than they thought. Keep in mind also that other caffeinated substances such as chocolate; cola, and tea can result in a poor-quality rest. So avoid those, too, in the afternoons and evenings.
Ax the alcohol
We all know that alcohol can help you fall asleep, but here’s the rub: As alcohol is metabolized by the body, it releases a natural stimulant that disrupts sleep · during the second half of the night. Chronic alcoholics, for example, suffer from abnormal sleep patterns evaluate how much sleep enough regardless of their age. Their sleep is usually disrupted by hundreds of awakenings during the night. If you are in the habit of having several drinks each night to help you get some rest, withdraw gradually. Cut down to one drink per night for a few days, then to one very diluted drink. Finally, cut out the alcohol altogether and opt for a glass of diluted fruit juice. I also recommend some natural sleep enhancers that can help how much sleep enough. You sleep like a baby and won’t cause a hangover.
Nix the nicotine
Here’s yet another reason not to smoke. Nicotine is a stimulant and therefore can keep you awake. Smokers often have a lot of trouble falling asleep because cigarettes raise blood pressure, speed up the heart rate, and stimulate brain-wave activity. Smokers also tend to wake up more. in the middle of the night, possibly because their bodies are experiencing withdrawal symptoms. Obviously, the best thing you can do for yourself is to quit smoking altogether, but if you are not willing or ready, at least try to cut down on the number of cigarettes you have in the evening near bedtime. And when you are unable to sleep, the worst thing you can do is light a cigarette. Pick up a magazine instead.