Eat
Right,
Sleep
Tight
Drive away
insomnia with
the right food
What you eat may potentially affect
how you sleep. To get a good night’s
rest, it is important to eat food that
relaxes your mind and body, rather
than food that may cause discomfort
Why is good sleep important?
In Singapore, a recent study showed that one
in three people are sleep-deprived, which, in
turn, badly affects health.
Quality of sleep has a huge impact on daily
life as being sleep-deprived can affect a
person’s productivity and concentration at
work. It also affects emotional well-being,
potentially causing irritability and
moodiness. Numerous studies have found
a relationship between the quantity and
quality of sleep and various health problems
such as the increased risk of diabetes, high
blood pressure, heart disease, obesity and
depression.
Other studies also indicate that dietary
factors can play a part in getting a good
night’s rest. Did you know that consuming
certain foods can help promote rest and
relaxation
How can we improve sleep with
the right food?
Avoid eating high-fat content
and heavy, large meals at night.
Consuming a heavy meal in the evening or
right before bedtime may cause indigestion
and heartburn, which can disrupt sleep since
the meal is more difficult to break down and
will take a longer time to digest. Similarly,
lying down on a full stomach can also cause
indigestion and heartburn. It is recommended
to consume any meals at least three hours
before going to bed.
Do not consume excessive
alcohol.
Small amounts of alcohol can help you fall
asleep, but drinking too much can cause
insomnia. Having too much alcohol can
suppress the rapid eye movement (REM)
sleep state that is essential for a good night’s
rest. Alcohol is also dehydrating and may
leave you feeling thirst, which can disrupt
your sleep.
Watch your caffeine intake.
Beverages or foods that contain caffeine
(e.g. chocolates, coffee and soft drinks) can
affect sleep. Caffeine is a stimulant that
affects people, depending on the amount
consumed. If you are sensitive to caffeine,
reduce your intake or limit consumption to
mornings only.
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Ms Ong Yawei is a Senior Dietitian at Tan
Tock Seng Hospital. She completed her
Master of Dietetics at Deakin University
in Melbourne, Australia. She specialises
in nutritional management of surgical
patients and individuals with gastrointestinal
diseases.
Try drinking milk.
Drinking a glass of milk before bed
may help you relax. Dairy products
contain tryptophan, an essential
amino acid, which helps in the
production of sleep-inducing brain
chemicals such as serotonin and
melatonin. Dairy products also
contain calcium, which helps the
brain use the tryptophan to
manufacture melatonin. It is
important to note that these may
not be suitable for individuals who
may be lactose intolerant.
Take a light snack.
Hunger in the middle of the night
may interfere with sleep. To avoid
hunger, a light snack such as a glass
of milk, some biscuits or a piece of
fruit could be eaten before bedtime
to promote sleep.
Try drinking herbal tea.
A common way of helping with sleep
is to have a cup of tea. Teas such
as chamomile, passion flower and
valerian may potentially have
a sedative effect.
Do not drink too much
fluids before bedtime.
Try to avoid drinking too much fluids
too close to bedtime, so as to reduce
the need to go to the bathroom
during the night, especially for
individuals with urinary
incontinence.