However, the reverse may also happen; another study<\/a>\u00a0shows\u00a0that meals may actually help you sleep earlier. The difference actually lies in what you eat.<\/p>\n Heavy meals <\/b>consisting of food low in fiber and high in saturated fat will delay your bedtime and adversely affect sleep quality. A study<\/a> observes that a diet like this may result in less restorative sleep and more sleep interruptions throughout the night.<\/p>\n Acidic and spicy foods<\/b> should also be avoided. <\/b>These can cause or increase propensity for heartburn, especially if you already suffer from acid reflux. Once you feel the discomfort brought on this, lying down only makes it worse. That burning feeling in your chest will keep you awake and probably delay your bedtime considerably.<\/p>\n Sugar and caffeine<\/strong>\u00a0are also culprits that can mess with your shuteye. Pay particular attention to food and drink that may contain these ingredients, even if it\u2019s not obvious. For example, everyone knows that coffee can keep you awake; but chocolate and sodas contain caffeine, too, as well as sugar. Check food labels carefully. It\u2019s also best to just avoid traditional treats and desserts—cookies, cakes, candies—in general.<\/p>\n Alcohol<\/strong> consumption is tricky when it comes to affecting your sleep. Yes, it may help you fall asleep faster; in fact, it\u2019s common knowledge that it can relax you and act as a mild sedative. However, as your body begins to process it, alcohol can actually disrupt your slumber and wake you in the middle of a sleep cycle. Overall, it does more harm than good.<\/p>\n This doesn\u2019t mean that you should go to sleep hungry. Not eating enough before going to bed will also degrade sleep quality. The trick is to choose food that won\u2019t interfere with your snoozing later on, and to eat them three or more hours before bedtime.<\/p>\n Meals high in carbohydrates—especially the complex kind<\/b>—can increase drowsiness. <\/b>Bananas, potatoes and sweet potatoes are good choices; even better because they contain potassium, which aids in relaxing muscles. In general, you should aim to consume more carbohydrates and less protein for dinner. Other options: whole wheat bread, quinoa, and even popcorn.<\/p>\n What about drinking milk? Although milk contains tryptophan—the same amino acid responsible \u00a0for knocking you out after a turkey-filled Thanksgiving dinner; also present in eggs, other poultry, and some nuts and seeds—a glass isn\u2019t enough to actually affect our sleep patterns. However, it doesn\u2019t hurt; and it does go well with other food that\u2019s good for you. If you feel peckish between dinner and bedtime, a small bowl of healthy cereal—shredded wheat or muesli, for example—will do you good.<\/p>\n Now that we know how the way we sleep is affected by what we eat, it\u2019s time to look at it the other way around. Studies<\/a> show<\/a> that many of the same food choices that are detrimental to sleep quality—high in fat, high in calories, simple carbohydrates, fewer vegetables—become more desirable when you are sleep-deprived.<\/p>\n Weight gain can be a problem if you don\u2019t practice good sleep hygiene. <\/b>Even<\/a> more<\/a> studies<\/a> confirm<\/a> that<\/a> hunger, appetite and actual food intake generally increase when you don\u2019t get enough sleep; although the rate at which you expend energy doesn\u2019t change. It\u2019s harder to control your diet when you\u2019re sleep-deprived.<\/p>\n Lack of sleep can lead to overeating, which can then lead to obesity. There are<\/a> studies that<\/a> specifically look into this, too. What\u2019s worse is that obesity can then lead to more health risks—diabetes, depression, heart disease—and even problems that further hurt sleep quality, like sleep apnea and asthma complications.<\/p>\n The connections between diet and sleep are complex; and if you don\u2019t take care of that delicate balance, you may find yourself locked in a destructive cycle of poor habits that can be hard to break.<\/p>\n![\"\"](\"https:\/\/goodnights.rest\/wp-content\/uploads\/2017\/06\/article-bed-food-legs.png\")
<\/p>\nWhat Not to Eat Before Bedtime<\/h3>\n
![\"\"](\"https:\/\/goodnights.rest\/wp-content\/uploads\/2017\/06\/article-bed-coffee-cookies-tray.png\")
<\/p>\nWhat to Eat Before Bedtime<\/h3>\n
![\"\"](\"https:\/\/goodnights.rest\/wp-content\/uploads\/2017\/06\/article-muesli-cereal-milk-bowl.png\")
<\/p>\nHow Does Sleep Affect Diet?<\/h2>\n
![\"\"](\"https:\/\/goodnights.rest\/wp-content\/uploads\/2017\/06\/article-weighing-scale-apple-tape-measure.png\")
<\/p>\nWhat Is the Best Thing to Do?<\/h2>\n