Do not fall asleep, paused nights, wake up early. We all know how bad you can feel if you sleep badly for a night or a period.
Your sleep has an effect on your entire life and condition. Without sleep, you have less willpower to get things done. You are more annoyed, you do not feel fit and tend to eat a lot and unhealthy because you feel that you need extra energy. Of course, nobody wants that. You want to feel your feet radiant and energetic!
Although you do not always have an influence on how you sleep, there are some things you can do to positively influence your sleep. One of them is healthy eating . Without feeling unhealthy, the quality of your sleep can greatly adversely affect your sleep. In this guest blog article, Anita Mulderij, nutritionist at Jasperalblas.nl, tells you what you can not eat better and when to sleep optimally.
Go to bed with mild hunger
It may sound crazy, but it’s best to go to bed with mild hunger. Not only if you want to lose weight , this is preferable, but also if you want to be fit and fresh. This rests your body and ensures that it does not work hard during the night to digest the food. This will be good for a next day. In addition, you can optimally restore hormone maintenance, which has a positive influence on many processes in your body.
It will not surprise you, but sugar is the first nutrient to treat you better if you want to sleep well and deeply. You can better avoid sugar, but also quick carbohydrates from pasta, rice, potatoes and bread. During the day and certainly in the evening.
To fall asleep makes your body melatonin . You will be calm and sleepy there. To process sugars, the hormone is produced by your body.Insulin impedes the production of melatonin. So do not eat it and certainly not in the evening. This will greatly reduce your night’s sleep.
Sugars also cause peaks in blood sugar, causing you to suffer from diabetes mellitus throughout the day and are alternately tired and energetic. That is not pleasant. By avoiding sugar and carbohydrates you will avoid this and generally feel a lot of fitter.
To improve your night’s rest, you may want to eat slow carbohydrates during meals. Your body takes longer to break down the starch of slow carbohydrates and convert it into glucose. As a result, it gradually gets into your blood, causing less insulin. If your body needs less insulin, it is better to make melatonin. It will greatly improve your night’s sleep.
Many people think that fat is unhealthy. Fortunately, that is not entirely true. Healthy natural fats are even very important to your body. It is advisable to eat them every day. Think of fats from avocado, omega 3 eggs and nuts.
Trans fats, on the other hand, found in processed foods are unhealthy and disrupt different processes in your body. Therefore, you can not eat this better.
When you go to sleep you do not want your body to be actively busy with this process. This greatly reduces the quality of your sleep. Also, you do not want to go to bed with a full feeling. That does not feel nice and it will cause you to fall asleep less quickly.
It takes your body a lot of time and effort to completely digest fats. That’s a reason to eat them limited, but especially to avoid them in the evening or before you go to sleep. Eating a banana or a plate of oatmeal in the evening can just promote your night’s sleep. A banana contains complex carbohydrates, protein and calcium, which helps to relax the brain. This causes the drug tryptophan to create the sleep-inducing hormone melatonin that makes you sleepy.
Caffeine is a no go if you want to sleep well. It can stay in your body for 8 to 10 hours. It is therefore advisable not to drink more after lunch if you want to enjoy your sleep. It creates adrenaline in the body, which makes you alert and makes you sleep less well.
Especially when you drink a lot of coffee, it is worth trying to leave this for a while. You will notice that you get a lot more fitter if you do not drink or just drink in the morning. Mostly even for the alarm clock. It’s getting used to, but after a few weeks it’s a new habit. Drink a lot of water instead of coffee. This gives instant energy, makes you feel fit and does not adversely affect your sleep. If you need a boost, squeeze half a lemon into your water and add some cayenne pepper. You will notice that you do not need any more coffee!