Struggling with Sleep – In this hustle and bustle of modern life, people often neglect their sleep, and it takes a backseat to other priorities. But sleep also plays an integral part in our life and is necessary to keep ourselves energetic and refreshed. Repair cells and supports overall well-being. So one must also take care of their sleep quality. Now you don’t know how to improve your sleep quality? What if we told you that you have to make just one little change in your lifestyle, which can contribute much to sleep better?
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As per some recent studies, it has been discovered that how we eat our dinner significantly impacts our sleep quality. So in this article, we will tell you about the science behind dinner and sleep quality. If you are also struggling with sleep, you should read this article to the end because we will share some tips to improve your sleep quality and energize and refresh you for the next day.
The Science Behind Eating Times and Sleep Patterns
Do you know that our body also runs on a clock, the internal and finely tuned clock known as circadian rhythm, which regulates various physiological processes of our body, including the sleep-wake cycle? And recent studies have shown that our meal time can significantly influence our circadian rhythm, impacting our sleep patterns. The main reason behind that is the intricate interplay between the digestion process and the sleep systems, which are controlled by the hormones like melatonin.
Circadian Rhythms: Guardians of Sleep
![Visual representation of the circadian rhythm with the body's internal clock and the hormone melatonin, highlighting their role in regulating sleep and wakefulness.]](https://www.sturdylifestyle.com/wp-content/uploads/2023/08/Struggling-with-Sleep-03.webp)
Circadian Rhythms act as the body’s internal timekeeping system, which aligns various physiological with the natural day-night cycle. The process also includes one of the crucial hormones, melatonin, also known as the sleep hormone. The production of melatonin is influenced by meal timing and exposure to light. Higher levels of sleep hormones instruct the body that now is the time that the body should get some sleep. But eating late at night can confuse our body’s natural cycle instructing us about sleep time and making more struggle with sleep by interfering with the sleep-wake cycle.
The Impact of Late Heavy Meals on Sleep – Struggling with Sleep
Eating near bedtime or eating heavy and calorie-dense meals before bedtime can make us more struggling with sleep as it can disrupt the ability of the body to enter restorative sleep phases. Because our body takes time to digest a large meal and thus it can hinder the way our body is needed for the relaxation necessary for sleep. Heavy meals close to bedtime can also lead to acid reflux and discomfort, compromising sleep quality. So it would be best if you avoided heavy meals before sleep timing to avoid struggling with sleep.
Timing Meals for Optimal Sleep Quality
It would help if you managed your meal timings to optimize sleep quality and avoid struggling with sleep. It would be best to opt for large meals in the daytime so your body can get enough time for digestion. It would be best to opt for light dinner meals, as they will help prevent disruption in the body’s natural wake-sleep cycle. Thus by following this routine, you will provide ample time to your body for proper digestion before sleep. It would be best to go for dinner at least 02 hours before sleep. This will allow your body a chance to wind down and prepare the body for rest.
Creating a Sleep-Friendly Eating Routine
So to overcome your struggling with sleep, you need to make a sleep-friendly eating routine, as we have discussed how mealtime can impact our sleep quality. Going for nutrient-dense food daily would fuel the body for daily work. And as the day progress, you should opt for a light meal with the time. And go for a lighter meal for dinner which should not disrupt digestion before sleep. Your meal for dinner should be balanced, including whole grains, lean proteins, and leafy greens, so that these will not pressure the digestion process before sleep and help you avoid struggling with sleep.
So that’s how your meal time and quality of meals impact your sleep quality, and if you want to avoid struggling with sleep and have better quality sleep, you should eat a lighter dinner 2 hours before sleep. This will have a significant impact on your sleep quality and thus promotes overall well-being.
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