Anxiety and restlessness are common bedfellows – no pun intended! Since anxiety and restlessness are interdependent, they can create a bad cycle – a reduction of sleep boosts stress levels and these high-anxiety levels then accelerate insomnia. Most of us know that having a large dinner will end on a sleepless night, but did you know that there are also several foods that enhance the risk of sleeplessness. Here’s how your diet might be hitting your stress levels and your sleep.
Foods That Can Cause Stress & Insomnia
There are various commonly consumed foods that can wreak havoc on your sleep patterns. All you need to do is make a few improvements to your diet and you will shortly experience 8 hours of continuous sleep. Here are a few of the most popular foods that cause stress and sleeplessness.
1. Bread, Sugar, & Other Refined Carbs
If you have numerous slices of bread along with your dinner, you might want to shift to chapatti or roti alternately. Bread is high in processed carbs, which creates a blood sugar spike and increases the generation of the hormone cortisol, which is intimately connected to stress. Furthermore, foods that are high in processed carbs are hard to digest and are likely to cause digestion problems such as acidity and bloating, which conflicts with your sleep.
2. Coffee & Colas
Coffee and colas carry a large amount of caffeine, which acts as an energizer and conflicts with sleep patterns. This is why most people duck caffeine in the night. But caffeine can live in your body for 16-24 hours, which indicates that even if you have a cup of coffee in the morning, it can still hold you up at night! Caffeine has also been associated with anxiety and stress and so you are more inclined to spend your restless night accenting out about work, financial, or family issues.
3. Leafy Greens
Leafy greens such as spinach and fenugreek (methi) are very healthful and they should be an important component of your diet. But you should duck leafy green veggies at night and only consume them earlier in the day. They have a high fluid and fiber component– the high water composition will keep you awake to pee numerous times throughout the night and all that fiber can cause bloating, which makes it harder for you to fall asleep.
How To Shut Off Your Brain Before Bedtime
One of the main causes for sleeplessness today is blue light radiation from smartphones, which serves as a drug and keeps you awake. Keep your smartphone away for at least an hour before you lie to bed. Hold to a usual sleep time so that you get habituated to a regular sleep design, as this will reduce your risk of insomnia. A consistent bedtime routine will help you to relieve your stress at the end of a long day, which means that you will fall asleep swiftly. A short yoga sitting just before bed will help to ease your muscles and realize your mind so that you can give on your day and completely surrender to sleep!
It is necessary to avoid foods that cause Sleep apnea, but don’t make some harsh changes to your diet all at once as you might discover it difficult to hold to your plan. Alternatively, make one small modification every week so that you gradually move towards a plan that reduces anxiety and promotes relaxation. To make life a little simpler, you can even try incorporating some foods that promote sleep at night.