YOUR FOOD CHOICES AFFECT YOUR SLEEP

You must have experienced the postprandial effect (the post-lunch afternoon sleepiness) after an excess intake of simple sugars, rice preparations or sweet dishes. It’s an uncontrollable feeling of drowsiness, and waking up after such a nap often leaves you with a heavy head, a headache, moodiness or tiredness. It’s very rare that you’d feel fresh or lively after getting up.

In contrast, consuming complex carbohydrates like whole wheat, jowar or bajra is lighter on the stomach and can give you a good amount of calm sleep. You will usually feel refreshed and comfortable on waking up, no matter how long you slept.

You should also avoid heavy pulses or legumes like chickpeas, broad beans (dry) or rajma at night as they can be a reason for discomfort in the stomach and, thus, disrupt your sleep schedule.

A moderate intake of low-fat dairy products like warm milk (low fat) infused with a pinch of turmeric, cardamom or cinnamon, just before going to bed, proves beneficial for a good night’s sleep.

On the other hand, high-fat dairy products like paneer (cottage cheese) or processed cheese for dinner might lead to discomfort, bulk and heaviness, and cause sleep issues.

A consumption of high-fat foods is associated with discomfort and heaviness, which can interfere with your sleep at night.

An intake of fried, sugary foods can have the opposite effect, causing excess sleepiness. Waking up from a sleep like this can leave you with a sluggish feeling or a headache.
It’s best to avoid fatty, fried items at night and enjoy a light dinner loaded with vegetables, dal and less/no carbohydrates.

Tea and coffee are the worst enemies to a good sleep regimen. These stimulants are great for keeping you wide awake especially after a heavy lunch or during long study/work nights.
So, if you’re planning on getting a good night’s sleep, stay away from that cup of tea or coffee.

You can replace your daily evening beverage with green tea or non-caffeinated coffee.

Excessive consumption of alcohol and nicotine (tobacco) has adverse effects on your health.
It’s often used as a common sleep aid, but the fact is that it does not benefit you at all.
The deep sleep which follows high alcohol intake is similar to passing out due to the effect of the spirit. Alcohol consumption actually disrupts the restorative phase of sleep known as REM (Rapid Eye Movement) sleep which can lead to drowsiness and poor concentration during the day.

Smoking should be avoided at all costs as it affects the absorption of vital nutrients and also interferes with the brain cells, causing difficulty in sleeping.

Too much of anything is always bad! The key to a balanced lifestyle and a good sleep routine is moderation. Usually, a proper diet in addition to an exercise regime, stress management techniques and meditative practices have been found to be useful in regulating a disrupted sleep cycle. An Ayurveda practitioner can also recommend natural, herbal supplements to calm your mind and soothe your nervous system, so you can stay focused, relaxed & stress-free to enjoy restful sleep each night.