How to sleep better by following these Dinner habits

Many times in our busy schedule life we actually follow certain bad habits which cause very harm to our body and if we ignore them they become very dangerous. So in this post we will see how to sleep better by following these dinner habits.

Sleep make effect on us through so many ways that's why to maintain our overall health we should take a better sleep. Dinner are most controversial meals of the day. Many people follow wrong ways to practices around night time. In the hustle bustle of our daily lives, we might lose track of how or what we are eating before we go to bed. 

Dinner habits for sleep better

Here are some practices that you are doing wrong

1. Late night dinner

Late dinners are more dangerous than you can even imagine because what we eat  our body needs some time to digest the food you are eating. Having late meal at night can disrupt your digestion, make you feel less satisfied, increase your weight and also make you overeat. Most of us eat dinner late and go to bed soon after or have dinner before bed. This can disrupt our sleep as our blood and energy go our Glycemic Index (GI) way to digest our food. We want our stomachs to be mostly empty so that our energy can be restored and we can fall into a deeper sleep.

Dinner should be done till l by 8 pm and this will give your body proper time to easily digest the food. Our body metabolism slows down during the evening time due to exhaustion and lack of activities that's why it required much time to digest the food completely. If follow a good routine make a habit to do dinner early and timely  it makes easier for our digestion system to process our meal. 

Early dinner  will allow our body  to have a good night sleep.

2. Eating junk or heavy food

Always remember we should not take heavy dinner or junk food in our dinner it should be a strict no for night time. Fat takes longer to digest and therefore stays in the stomach longer, stimulating more stomach acid. This can cause heartburn. Lying horizontally in bed makes heartburn worse because stomach acid can flow back into the esophagus more easily.

These processed foods are high in calories and have  complex carbs structure which are difficult to break down at night time and our stomach take longer time to digest processed foods. Overdressing meals with condiments and even spicy food can cause discomfort and can cause water retention in our body which may lead to bloating and feeling full stomach.

Having a lite and balanced food at dinner time help to sleep better this is the right way to end up your day. We should take soups, salads or any options which have high protein and low carbs. These food would provide perfect nutrition to our body and also being light on our digestion system. 

You drink caffeinated coffee or tea after dinner Caffeine blocks adenosine in the brain. Adenosine is a sleep-promoting chemical we naturally produce when we need sleep (we produce more as the day progresses). When caffeine blocks this brain chemical, we feel awake. Caffeine also has a half-life of 4-6 hours. This means that only half of them broke up in that time period. If you drink coffee or tea after dinner, you will effectively experience all the alert feelings of caffeine at night, and caffeine is metabolized closer only when you wake up in the morning.

3.Over consumption or under eating 

We should know how much food and nutrition our body needs. Over eating or under consumption of meals can create so many problems which can make us moody, lethargic or lacking in energy.  We know the importance of balance diet so we should be mindful how much we are eating and what we are eating so that our body gets required nutrition and fuel without putting pressure on our digestive system. 

4. Post dinner mistakes

Lying down or being lazy after dinner should be totally avoided. We should always take a small walk after dinner, It helps to balancing the lack of body activities during night and help you to feel rejuvenated and gives your body extra push of energy so it can perform its digestion.

5.Never go to your bed dehydrated

Staying hydrated is important you must take a glass of water before dinner. Being dehydrated throughout the day disrupts our sleep cycles and can lead to more frequent awakenings and less restorative sleep. Dehydration actually contributes to having less amino acids (proteins) in our bloodstream, which means we don't produce enough melatonin. This could mean that being chronically dehydrated will disrupt our circadian rhythm and actually lead to insomnia.

We should take water half an hour before the dinner  but one hour after our dinner. when we take more water it may affect our sleep because we have to get up very often to urinate, so you can take some liquid.  Drink hot milk for better sleep You can have a glass of milk with little haldi it is the best solution for sleeplessness So before going to bed if we take a cup of hit milk we can have a better sleep at night and we can take  little pinch of black pepper and a sip of warm water to wash away the throat. 

6.Turn off all the lights 

In dark room our mind is not deviating here and there because our eyes not able to see things present in the room so our mind remain calm in dark so make sure to turn off all the lights in the room this will help you to make you feel better sleep faster. Do exercise regularly to fix your sleeping pattern The World Health Organization recommends doing 150 minutes of moderate physical activity a week for a healthy life and protection from chronic diseases. Increasing body temperature with physical activity can facilitate the transition to sleep by stimulating the sleep mechanism study proves that if we do lots of exercise our body requires rest to make our muscles stress free. So at day time if we do exercise or any activity in which our whole body involved helps us to have better sleep at night this is the best dinner habit we can follow.

So such healthy habits have to be followed for better sleep. Better you drink water an hour before your bedtime and make sure that you empty your bladder just before you go for sleep. We should not use any digital screen means, mobile, computers, and TV before bed.  All this will make our mind very active and that will delay our bedtime.  when we use all these things it makes us seat for a longer time and that is why it should be avoided. We should spend some time with our family and be interactive with our loved ones. Being careful about our dinner habits can be effective for a healthy lifestyle in long run and also helps us to sleep better so eat well, and listen to what your body tells you. Listen to your body language.

Be Happy.