Creating Helpful 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.
Dinners for Better Sleep: Some Tips to Get Started
Foods to include with dinners for better sleep
- egg whites
- egg substitutes
- chicken breast
- steak with no fat
- cottage cheese
- 1% milk
- chicken breast salad
- cherry tart
- cherry juice
There are also foods to avoid adding to dinners for better sleep (waker foods)
Waker foods include:
- peanut butter
- whole wheat bread
- high fiber foods
- high carbohydrate foods
- whole grains
- brussel sprouts
- trail mix
- anything with caffeine (coffee, chocolate, cocoa, etc.)
- orange juice
Physical Activity Can Be Helpful, Too
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.
Still Having Trouble Sleeping? Try a Natural Sleep Supplement
If you’ve tried the tips above on how to make dinners for better sleep, but you are still having a lot of trouble falling asleep and staying asleep, consider taking a natural sleep supplement that can help you get your sleep cycle back on track. The right product might be just what you need to improve both the quality and quantity of your sleep. But, if you are in doubt about which sleep aid to take, you can always talk to your doctor first to receive some personalized guidance and advice.
According to WebMD, it’s a good idea to look into sleep aids that contain ingredients like the following:
- California poppy
- Magnolia bark
Other products that might be helpful include CBD oil, lavender, and tart cherry juice, as a few examples.
Also, don’t forget that changing your routine can also be helpful, and it can allow you to reap the most benefits from a sleep aid. For example, you might want to avoid using electronic devices before bed, or you might want to take steps to keep your room as dark as possible to get your body ready to sleep.
Final Tips on Getting Plenty of Rest After Dinner
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 dinnertime. Who knew that your dinner could help you sleep better?