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Friday, September 13, 2013

The Things You Should Not Eat Or Drink Before Going To Bed

Experts offer tips to ensure that your diet is not leading you to sleepless nights. Here are the 6 things you should avoid before bed:- *-- Spicy foods:- Think twice before having chicken vindaloo for dinner. Eating a big high seasoned meal close to bed time can interfere with your shut-eyes. "It is not that spice ionterupts your sleep" says Mark Mahowald professor of neurology at the University of Minnesota Medical School, " the spices causes heartburn and that interupts your sleep". " Fiery foods can lead to indigestion and reflux, and, as result to "sleep fragmentation" says Lisa Medalie, a behavourial sleep medicine specialist at the University oof Chicago. She recommends eating heavy or spicy foods at least three hours before bed time. *-- Chocolate Or Other Caffiene-filled Foods:- Your body can take up to 5 hours to get caffiene out of your system. " Several studies have shown that 30 milligrams of caffiene - about the amount of caffiene in candy bar - can have alerting and disruptive effects on sleep" says Timothy Roehrs, director of Research at the Sleep Disorders and Research Centrer at Henry Ford Health Center. Watch out for sneaky caffeine hiding spots like chocolate-covered espresso beans and chocolate cake. "If you take small slice or a couple bites, that probably will not affect sleep' says Phylis Zee MD, "But if you have alreasdy onsomnia avoid taking anything late or anything that contains caffeine'. *-- Alcohl:- Go easy on the wine at the dinner, if you are one to toss and turn at night. Alcohol is a depressanmt, which makes yoou drowsy, then its affect breverses. "Alcohol has two effects" explains Jerry Seigel professor of psychiatary, " one is to put you to sleep and other is to wake you up yhree or four hours later" " Alcohol also reduces REM rest{ the final stage in the sleep cycle}". It does not provide a substitute for natural sleep. Often peopple wake up less refreshed." *-- Water:- Sure, staying hydrated is healthy. But drink up throughout the day and do not guzzle water at night. Lay off drinks 60 or 90 minutes before shut-eye. "Give the body enough time to void that fluid before bed" says Zee. *-- Giant Meals:- Your body is not prepared to digest heavy meals or decardent disserts right before bedtime. Not to mention that styimng late at night, noshing goodies, may disrupt your normal circadian rhythem, says Roeher. *-- Nothing: On the flip side, do not go to bed famished, either. "Starvation or excessive hunger causes sleeplessness or increased activity" says Ruth M Benca MD PhD. "If there is a general rule of thumb, being too hungry make it difficult to sleep and eating a lot of food makes it difficult to sleep. "If hunger strikes after dinner, try a small snack, such as a mini pack of almonds, an hour before bedtime" says Zee.

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