NUTRITION AND SLEEP
For the majority of adults, it is recommended that you sleep between 7 to 9 hours a night. Sleep is as important for your health as eating a healthy diet and exercise.
Not getting enough sleep can lead to serious health problems like unwanted weight gain, high blood pressure, and diabetes. If you don’t get enough sleep you may eat more because you feel it helps you stay awake. Also, the more hours you are awake, the more time you have to snack.
On top of that, everything is harder when you are not getting enough sleep. It can make it harder to think and concentrate. It can increase anxiety and depression. It can affect your motivation to exercise and to prepare a healthy meal.
WHAT YOU CONSUME CAN AFFECT YOUR SLEEP
CAFFEINE:
Caffeine can make it harder to fall asleep. Caffeine is found in energy drinks, coffee, and tea. Try to avoid drinking caffeinated beverages in the afternoon. If you need an afternoon pick me up, choose a light, healthy snack like an apple with peanut butter, or hummus with carrots.
ALCOHOL:
Alcohol can affect your sleep cycle and prevent you from going into a deep sleep, meaning your quality of sleep is not as good. Also, alcohol is full of empty calories and can contribute to weight gain. If you do drink alcohol, drink in moderation (2 drinks a day for men and 1 drink a day for women).
GERD (GASTROESOPHAGEAL REFLUX DISEASE):
If you have GERD, acid reflux can keep you up at night. Here are some tips to reduce acid reflux:
**Avoid large meals
**Avoid high fat foods
**Avoid eating 2 to 3 hours before you go to bed
**Take your medication for acid reflux as prescribed
**Try a pillow wedge so you sleep with your head at a 45-degree angle
SLEEP APNEA:
If you feel like you get enough hours of sleep at night, but are still sleepy during the day, you may have sleep apnea. Sleep apnea is a condition where you stop breathing for a moment repeatedly during the night. If you snore or are overweight, you may have sleep apnea.
TIPS TO IMPROVE YOUR SLEEP:
If you have a hard time falling asleep or staying asleep, here are some tips from the National Sleep Foundation:
**Exercise at any time of the day can help you sleep
**Don’t watch the clock
**Go to bed and wake up at the same time each day
**Avoid napping in the afternoon
**Avoid looking at your phone, TV, tablet, or playing video games 1-2 hours before bed. Instead do a calming activity like reading a book.