Healthy Sleep Habits for a Healthy You
Many factors affect how well we sleep at night, and in turn, our quality of sleep impacts our quality of life. ?Sleep is key to maintaining overall health, with research also indicating that regular, adequate sleep plays an important role in weight control,? says Allison Kuhn (MS, RDN, LD), on-staff dietitian for The Kroger Co. Read on to learn more about how different aspects of your day encourage properly rejuvenating sleep.
Food
A good night?s rest can be influenced by what we eat ? and how. Certain naturally occurring chemicals in our bodies are responsible for healthy sleep patterns, and those are affected by diet. ?Like any other compound our bodies make, brain chemicals like melatonin and serotonin require certain vitamins and minerals for their production. Eating a diet full of nutrient-dense foods helps ensure there are no lack of either of these due to a nutrient deficit,? says Kuhn. She notes the following foods to be helpful:
A good night?s rest can be influenced by what we eat ? and how. Certain naturally occurring chemicals in our bodies are responsible for healthy sleep patterns, and those are affected by diet. ?Like any other compound our bodies make, brain chemicals like melatonin and serotonin require certain vitamins and minerals for their production. Eating a diet full of nutrient-dense foods helps ensure there are no lack of either of these due to a nutrient deficit,? says Kuhn. She notes the following foods to be helpful:
- Soy products contain isoflavones, which support the production of serotonin, a brain chemical that helps regulate sleeping patterns.
- Foods high in fiber have been associated with longer sleep, potentially by helping to keep melatonin levels stable.
- Tart cherry juice contains intact melatonin, and has been shown in some studies to help support healthy sleep patterns.
- Bananas contain vitamin B6, which is required for the body to form melatonin.
Additionally, you should try to eat dinner at least three hours before bedtime so you aren?t kept awake by digestion (or indigestion).
Supplements
As Kuhn mentioned, melatonin helps us sleep. It?s a hormone our bodies make, and it?s found in some foods, but you can also take a supplement. Melatonin tablets are low-dose, easy to find and non-habit forming. A daily vitamin may also help ensure you?re covering your bases in the nutrition department.
As Kuhn mentioned, melatonin helps us sleep. It?s a hormone our bodies make, and it?s found in some foods, but you can also take a supplement. Melatonin tablets are low-dose, easy to find and non-habit forming. A daily vitamin may also help ensure you?re covering your bases in the nutrition department.
Caffeine
Oh, beloved coffee. How much do you drink per day, and until what time? If you can?t imagine life without coffee (or other caffeinated beverages), at least try to stop drinking it in the afternoon. Experiment with the time of day you put the mug down and test how that affects your sleeping habits. In general, however, cutting back your intake isn?t a bad idea either.
Oh, beloved coffee. How much do you drink per day, and until what time? If you can?t imagine life without coffee (or other caffeinated beverages), at least try to stop drinking it in the afternoon. Experiment with the time of day you put the mug down and test how that affects your sleeping habits. In general, however, cutting back your intake isn?t a bad idea either.
Alcohol
A glass of wine or a cocktail in the evening is the norm for many of us. Called a ?nightcap,? nighttime drinks are consumed to summon sleepiness at the end of a long day. Alcohol may be a depressant, but it actually diminishes our quality of sleep.
A glass of wine or a cocktail in the evening is the norm for many of us. Called a ?nightcap,? nighttime drinks are consumed to summon sleepiness at the end of a long day. Alcohol may be a depressant, but it actually diminishes our quality of sleep.
Exercise
Regular physical activity can help create healthy sleep patterns. Try setting a routine that includes rigorous exercise in the morning or afternoon. If you?re very active late in the day, it may energize you and postpone bedtime. Additionally, if you exercise to maintain weight, you?ll be happy to learn that healthy sleep supports that. Kuhn tells us ?sleep is key to maintaining overall health, with research also indicating that regular, adequate sleep plays an important role in weight control.?
Regular physical activity can help create healthy sleep patterns. Try setting a routine that includes rigorous exercise in the morning or afternoon. If you?re very active late in the day, it may energize you and postpone bedtime. Additionally, if you exercise to maintain weight, you?ll be happy to learn that healthy sleep supports that. Kuhn tells us ?sleep is key to maintaining overall health, with research also indicating that regular, adequate sleep plays an important role in weight control.?
Winding Down
What?s your nighttime routine? Do you watch television or scroll on your phone? Those activities may be keeping you awake; screens and some light bulbs emit blue light that confuses our bodies? natural rhythms. Shut down electronics earlier and take a bath, read a book, journal or talk with a housemate.
What?s your nighttime routine? Do you watch television or scroll on your phone? Those activities may be keeping you awake; screens and some light bulbs emit blue light that confuses our bodies? natural rhythms. Shut down electronics earlier and take a bath, read a book, journal or talk with a housemate.
Meditation
Calming, light activity like stretching and meditation can be soothing in the later parts of the day. Meditation can relax you, help shed the busy noise of the day, and could help you wind down, so try incorporating a few minutes of mindful breathing in the evening.
Calming, light activity like stretching and meditation can be soothing in the later parts of the day. Meditation can relax you, help shed the busy noise of the day, and could help you wind down, so try incorporating a few minutes of mindful breathing in the evening.
