There’s no set food menu for getting a good night’s sleep that will work for everyone. A glass of milk prior to bedtime will help some people sleep but will leave others burping all night if they have lactose intolerance.
A better approach is to eat a balanced diet throughout the day and eat small portions more frequently. Ninety percent of nighttime eaters diet during the day and don’t get enough calories- in the middle of night they eat anything.
Going to bed with a full stomach is a problem for many people who work long hours, get home late, eat a full meal and then try to go to sleep. Your body is going to function as though it were 7 o’clock because of all the food you just put into it. And it doesn’t take a three course meal to have this negative effect –an overstuffed fatty sandwich can do it. Consider a low-fat or fat-free yogurt rather than a heavy steak and eat no later than two hours before bedtime.
If you eat an early dinner you may feel hungry at night. Choose something that’s not going to agitate your stomach, like a few nuts if you don’t have any allergies. Don’t experiment with a new food prior to bed because you don’t know how your stomach will respond.
A small piece of fruit, like half a banana, can be a soothing before-bed snack if you digest it well. Grapes may have too much sugar (which can interfere with sleep) to eat in the evening but a small apple might be perfect.
Another option is to go with some whole grains. A small bowl of oatmeal with milk is a good choice if fiber doesn’t give you gas.
You don’t have to forgo coffee during the day but keep count of how many cups you’re drinking and stop caffeinated beverages at 2 p.m.
Wake up and go to bed at the same time each day. Remember, a good night sleep is a must to be alert, functional and at cent percent capability in the morning. Besides performing well during the day, people who sleep well have better control over their weight.
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