Sleep is quite easy for some people, while others suffer from insomnia for hours. But your insomnia problem may be history. Studies have found that falling asleep in less than five minutes depends on when and what you eat. According to research, eating carbohydrates before bed can help you fall asleep quickly.
ENOUGH TO EAT CARBOHYDRATE FOUR HOURS AGO
Research published in the American Journal of Clinical Nutrition in 2007 found that eating carbohydrates four hours before bed helps people fall asleep faster and experience better quality sleep.
MUST TRY FOR SLEEP DISORDERS
The study concluded: “We showed that a carbohydrate-based high-GI meal resulted in a significant shortening of SOL in healthy sleepers compared with a low-GI meal and was most effective when consumed 4 hours before bedtime. These findings are relevant to people with sleep disorders. should be determined in future trials.”
PREVIOUS STUDIES FIND RICE IS EFFECTIVE FOR SLEEP
Examples of carbohydrates include white rice, white bread, pasta and potatoes. However, this does not mean that one should always consume these foods before going to bed, on the contrary, they should be part of a balanced diet. The AJ apanese study, published in 2014, observed benefits only in rice, not bread or noodles. The research concluded: “In Japanese men and women, high dietary glycemic index and high rice consumption were significantly associated with good sleep, while bread intake was not associated with sleep quality, and noodle consumption was associated with poor sleep.”
DINNER MUST BE SIMPLE AND MEASURED
According to Rosie Osmun of the Amerisleep blog, the key to carbs and sleep is “keeping your dinner portion simple and in moderation so you don’t suffer from indigestion later.” “Spicy foods can negatively affect your ability to fall asleep fast, so keep that in mind too.”
RELAX YOUR MIND
Besides eating carbs before bed, Rosie had other tips. Rosie suggested: “Instead of thinking about going to sleep, tell yourself you’re trying to stay awake for a few minutes. If a dark, quiet bedroom is mind-numbing, you can try listening to an audiobook or podcast at a low volume, or you can distract attention from sleep by conjuring up relaxing activities in your mind.