Tips for healthy sleep
1. What Should Dinner Be Like?
A study conducted in the United States found that meals containing saturated fatty acids and carbohydrates—that is, sugar—such as meat and sausage, are associated with a longer time to fall asleep. On the other hand, meals rich in protein and fiber shorten the time it takes to fall asleep. Sleep quality is also affected by the fat content of the meal. For example, if dinner is rich in saturated fat, the deep sleep phase is shorter. Carbohydrates cause restless sleep.
2. Don't Eat Too Late!
There should be at least two to three hours between your last meal and bedtime. You may fall asleep quickly right after eating. However, you will have a very restless sleep and won't be able to wake up feeling refreshed in the morning.
3. Don't Eat Too Much or Too Little!
Large portions eaten shortly before bedtime lead to a feeling of excessive fullness and discomfort. In addition, the body becomes occupied with digesting that food. Dinner should be a moderate amount. This is because the feeling of hunger also has a negative effect on sleep quality.
4. Prefer Boiled Vegetables Over Raw Vegetables!
Many people suffer from sleep disturbances when they eat salad or raw vegetables in the evening. Sensitive individuals may experience bloating, a feeling of pressure in the stomach, and abdominal pain. For this reason, steamed vegetables in the evening are more suitable for the gastrointestinal system.
5. Don't Consume Very Spicy Food!
Eating very spicy food shortly before bedtime can cause heartburn, bloating (meteorism), and digestive disturbances. This can make restful sleep difficult to achieve.
6. Don't Drink Too Many Fluids!
If you consume too much liquid in the evening, you may have to go to the bathroom at night. This interrupts sleep. Some people have difficulty falling back asleep. For this reason, fluid intake should be spread throughout the day and not left for the evening.
7. Herbal Teas!
Herbal teas (chamomile, mixed teas with lavender, valerian, lemon balm, St. John's wort, passionflower, etc.) have calming effects that support sleep.
8. Don't Use Stimulants in the Evening!
Alcohol and nicotine (tobacco) consumption should be reduced or avoided entirely in the evening. Although alcohol initially has a calming effect that makes it easier to fall asleep (for example, the hops in beer), consuming it in excess causes light, uncomfortable sleep and nighttime waking.
Smoking before bed is not a good idea. Nicotine has a stimulating effect. Cigarettes also have an effect similar to alcohol at night and cause more restless sleep.
Alcohol and nicotine prevent falling into deep sleep and disrupt the sleep rhythm.
Caffeinated beverages such as coffee, cappuccino, and cola should also be avoided for at least 4-6 hours before bedtime, because caffeine has a stimulating effect. It stimulates circulation and keeps you awake.
9. Melatonin - The Sleep Hormone
Melatonin is involved in controlling the day-night rhythm. It forms in response to light and is released into the bloodstream in darkness. It then promotes sleep in the person.
There is also evidence that melatonin levels decrease with the consumption of caffeine, alcohol, and tobacco, as well as with stress and excess weight.
Foods that increase melatonin production include natural soybeans and organic soy products, dairy products, eggs, fish, avocado, sunflower seeds, cashews, bananas, strawberries, and dates. In addition, vitamin B6, vitamin B12, folic acid, magnesium, and zinc are also important for melatonin synthesis.
For healthy sleep...
Don't sleep more than 6-7 hours a day.
Sleep for 30 minutes at midday (between 11:00 and 1:30) and at night between 23:00-05:30 (a 1-hour shift is acceptable).
Get up early in the morning and don't sleep again until noon.
Never sleep on a full stomach. Eat your meal at least 2.5-3 hours before sleeping.
Relax your body's muscles before sleep (by suggestion or by learning relaxation methods).
Don't sleep in a noisy, foul-smelling environment, or on a surface that is too soft or uneven.
Pay attention to the physical conditions of your sleep environment!
Arrange the physical conditions of the environment you sleep in according to your personal needs.
While some of us are not bothered by noise while sleeping, others of us are affected by the slightest noise and wake up frequently. Those with special sensitivity to sound need to isolate themselves from noise.
A warm or hot bath before sleep raises body temperature; sleeping afterward in a cool room makes it easier to fall asleep and facilitates deep sleep.
The light level of the room is also a factor that affects sleep differently from person to person.
Studies have also shown that partners negatively affect each other's sleep. Sleep records have shown that partners are affected by each other's movements during the night; when one turns over, the other also wakes up. Even if these awakenings are not perceived at a conscious level, they cause sleep to become shallower, which in turn affects sleep quality.
Make sure your bedroom is well ventilated.
Don't close your bedroom window completely; ensure a flow of fresh air even while sleeping at night.
Take care to sleep in a comfortable, spacious bed.
Don't go to bed until you feel sleepy.
Get up if you haven't fallen asleep within 30 minutes.
Make it a habit to go to bed and get up at the same time (including on Sundays).
Don't drink alcohol before bed. Alcohol causes muscle relaxation in the throat-larynx region, which leads to snoring.
Don't consume tea, coffee, vegetables, heavy foods, or cola after 19:00.
Don't do heavy exercise in the evening.
For more information on this and similar topics, you can benefit from my book "The Anti-Inflammatory Nutrition Guide."