Creating Helpful Dinners for Better Sleep
Do you lay awake at night? Do you toss and turn after you finally fall asleep? Is it possible your dinner may be to blame? It may be a good idea to begin serving dinners for better sleep.
Going to Bed Full
Do you go to bed on a full stomach? That may be part of the problem, when you lay in the reclining position gravity no longer helps push your food straight down through the abdomen. Sitting food not only causes discomfort like acid reflux but also causes long term damage to your esophagus. Also, your extra calories get stored to fat. The appropriate wait time from dinner till bed is 4 hours. If you go to bed at 10:00 pm, then you would eat dinner between 5:30 and 6:00 pm. Time for your food to settle is important, but the kind of food you choose for your dinner is just as, if not, more important than the time you choose to eat. Just like there is food to give you more energy, there is food to calm your nervous system and help you sleep. Use these tips to enjoy dinners for better sleep.
Foods to include with dinners for better sleep:
-steak with no fat
-chicken breast salad
There are also foods to make sure you avoid before bed time (waker foods), to ensure a restful sleep.
Waker foods include:
-whole wheat bread
-high fiber foods
-high carbohydrate foods
-anything with caffeine (coffee, chocolate, cocoa, etc.)
For optimal digestion before bed, it is best to walk for 20 minutes after dinner. Walking helps digestion long after you are done walking. Being in the upright position naturally helps the food move straight down and through the abdomen. Scientists have found that while breakfast should be the biggest meal of the day, dinner should be the smallest. This will not only help you sleep but also will promote weight-loss. Dinners for better sleep can be as easy as choosing more appropriate dinner foods, changing the portion of the dinner size, or moving to an earlier dinner time. Who knew that your dinner could help you sleep better?