3. Heartburn and Poor Sleep
Eating before bed puts you at risk of heartburn. When you lie down following a meal, gravity no longer keeps your stomach foods down and they start to boil up into the esophagus and throat. The irritation makes it hard to sleep comfortably.
2. Snacking at Night
Unlike eating a large meal, snacking might not pose a problem.
One study states, “Indeed, negative outcomes have been demonstrated in response to large mixed meals in populations that consume a majority of their daily food intake during the night.
“However, data is beginning to mount to suggest that negative outcomes may not be consistent when the food choice is small, nutrient-dense, low energy foods and/or single macronutrients rather than large mixed meals.”
Consuming a 150-calorie smoothie that is protein-rich might actually aid in helping you fall asleep. The smoothie can improve your body’s muscle protein synthesis, help you feel satisfied and help with morning metabolism.
Sometimes going to bed on an empty stomach can also cause you to toss and turn, so a smoothie is an ideal solution to curb your hunger and help you sleep.
1. How to Fall Asleep
If you have difficulty falling asleep and cannot pinpoint an exact cause, then try these tricks:
- Create a quiet bedroom environment. You can play calming music if you find that beneficial. However, avoid anything that is loud or unsettling.
- Find something to focus on such as a mantra, breathing pattern, phrase, or mental image. These things can draw your mind’s attention away from worries from the day.
- Develop an accepting attitude by realizing that it’s okay if your mind wanders when you try to fall asleep. Just try to relax and not worry about things.
- Position yourself in a comfortable place on the bed so you feel at ease and can truly relax. Ideally, you should always lie in bed when trying to fall asleep.
- Turn off electronics such as the television for at least an hour before trying to fall asleep. In fact, it is nice to try to live without a television in the bedroom because it could be making it difficult to fall asleep.
Obtaining a good night’s sleep is difficult in today’s fast-paced world. Trying to pinpoint the cause of your insomnia can help significantly.