The following 5 foods can seriously disrupt your sleep and lower your sleep quality.
If you are dealing with restless nights, insomnia, or just not waking up refreshed, start here.
Remove these five foods.
Get electronics out of the bedroom.
Stop using your bedroom for anything except sleep and sex.
The more you train your brain that the bedroom equals sleep, the better your body responds.
Also avoid late night workouts, intense conversations before bed, and do yourself a favor by writing down anything that is looping in your mind before you lie down.
Simple sleep hygiene works.
Beyond food, the biggest sleep killers I see are:
Phones in bed
Too much light
Poor air quality
Late caffeine
Work or arguments happening in the bedroom
Now let's talk about the 5 foods.
Sleep Sabotaging Food #1
White Bread
White bread drives inflammation. When your body is inflamed, it spends the night trying to reduce that inflammation instead of repairing joints, brain tissue, digestion, and heart function.
A body that is busy fighting inflammation does not rest deeply.
Sleep Sabotaging Food #2
Milk Chocolate
Chocolate contains caffeine. Milk chocolate is also loaded with processed sugar. That combination disrupts hormones and blood sugar regulation.
An ounce now can cost you quality sleep later.
Sleep Sabotaging Food #3
French Fries
Fried foods are heavy and hard to digest. Yes, you may fall asleep after eating them, but that does not mean you are getting restorative sleep.
It is more of a food coma than real recovery.
Sleep Sabotaging Food #4
Fried Chicken
Breaded and fried equals inflammation plus digestive stress. That keeps your system working when it should be recovering.
Sleep Sabotaging Food #5
Tofu
Timing matters here. Earlier in the day, tofu can support sleep because of tryptophan.
Close to bedtime, fermented soy products can increase brain activity due to tyramine, which stimulates norepinephrine.
High protein meals too close to bed can also interfere with serotonin production.
Meal timing matters more than people realize.
Now here is what most people miss.
Magnesium.
Magnesium is one of the most important minerals for sleep. It supports the nervous system, muscle relaxation, mood, heart health, blood sugar regulation, digestion, and exercise performance.
One form, Magnesium Threonate, even crosses the blood brain barrier and supports cognitive function.
The problem is that over 70 percent of Americans are deficient.
And most magnesium supplements on the market are not great.
Magnesium citrate and magnesium oxide are cheap. They are common. And they often lead to stomach upset or what I call "disaster pants."
If you are looking for quality, look for:
Magnesium glycinate, which is gentle and well absorbed.
Magnesium threonate, which supports brain health and memory.
Timing matters too. Magnesium competes with calcium, so take it away from meals. First thing in the morning or before bed works well.
There is a magnesium formula I recommend that uses the right forms and avoids the cheap stuff.
If you are serious about improving your sleep and recovery, this is one of the simplest upgrades you can make.
Right now there is a Buy 1 Get 3 Free deal available.
If sleep has been off, this is worth looking at.
Better sleep equals better performance. And that changes everything.
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