There’s an old saying that we all know: “you are what you eat”, and it’s not very far from the truth, but with a healthy lifestyle and good sleep, you can enjoy the benefits of feeling more refreshed, energised and healthier. So say goodbye to the cliché and say hello to a new you, with some tips on what to avoid and how to get the best night’s sleep by simply eating the correct types of food.

What To Do Just Before You Go To Sleep

Heavy meals should ideally be saved for the middle of the day, and the best time to have supper is before 6pm. This will give your body enough time to burn off extra calories and the chances of heartburn is less likely. If you do get hungry later, then eat something small like a bowl of cereal, or simply have a caffeine-free drink like warm milk or herbal tea.

What Do You Need To Avoid?

We all try to get to bed at a reasonable hour, so that we can wake up ready to take on the day, but why do we sometimes feel so tired? There are still some things you might be doing wrong before bedtime, so be sure to try your best to avoid the following just before you go to sleep:

  • Fatty foods: Why? Digestion slows down when you sleep, so going to bed directly after eating fatty or high-protein foods will make you feel uncomfortably full and can lead to a disrupted night’s sleep.
  • Spicy foods: Wy? Heartburn! These types of food are known to cause heartburn and, in some instances, will raise your body temperature, which will make it difficult to lie down or to fall asleep.
  • Caffeine: Why? Caffeine is a stimulant , which is designed to keep you awake, making for an uncomfortable night’s sleep – but be careful, because caffeine doesn’t mean coffee only, it can also be in other foods so be sure to check the ingredients.
  • Alcohol: Why? Sure, it’s good to relax with a glass of wine, but before bedtime may just result in you waking up suddenly and then finding it difficult to fall asleep again.

5 Nutrition “Hacks”

Here are some things that you can do to get a great night’s sleep so that you can be ready to face the next day:

  • Avoid late night eating.
  • Eat within a 10-12 hour period based on circadian rhythm.
  • Make sure to eat breakfast an hour after waking up.
  • Include high protein in your breakfast meals, like 10-25 grams of protein sources, such as egg whites, oat meal and chia seeds, or a meal replacement shake.
  • Avoid red meat and spicy meals before bedtime – rather eat these types of food earlier in the day.

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