It may be called a nightcap, but we all know that an alcoholic drink before bed is not good for your sleep. What does help to doze off? A sleep scientist at Emma – The Sleep Company explains.
The connection between our diet and sleep
A one size fits allUnfortunately, there is no answer to the question of what or how you can best eat to sleep better. It differs per person. However, a number of factors are important for everyone: what you eat, how you eat and when you eat. Research from the Journal of Clinical Sleep Medicine shows that you sleep less well if you eat too much in the evening. But what exactly you eat and when you eat it also play a role, according to the same study.
“Because our food can affect our quality of sleep, we recommend consuming more fiber, less saturated fat and less sugar throughout the day for better and restful sleep,” she says. Theresa Schnorbachpsychologist specializing in cognitive behavioral therapy for insomnia and sleep scientist at Emma – The Sleep Company.
The study of the Journal of Clinical Sleep Medicine already underlines this, but Schnorbach also reiterates that you should not eat too much before going to bed. “It is also important to give the body two or three hours between the last meal and going to bed to ensure that the food is properly digested.” Don’t you? Then your body focuses too much on digestion. And you don’t want that. “Our bodies should focus on tasks such as regeneration, memory consolidation, wound healing and more.”
Just take it
Fortunately, it doesn’t have to be difficult to adjust your eating habits to improve your sleep quality. First, you can start with the time you eat. Avoid eating large meals a few hours before bedtime. This gives your body enough time to digest the food. Are you hungry later in the evening? Then you could eat a small, light snack.
Eating less sugar can also contribute to your sleep hygiene. You don’t have to swear off sweets, but you can look for alternatives. For example, eat fruit to satisfy your sweet cravings. And do you really want to do it right? Therefore, avoid a cup of coffee after 14:00. Good luck!
Bron: Emma – The Sleep Company | Beeld: iStock