People who struggle with restless nights know that there are many hacks you can try to reduce the likelihood of having a bad sleep. Everyone should avoid caffeine as the day grows later, and some even say keeping your window open helps you drift off into a deeper sleep.
But lots of people do not realise that the food they eat can also impact how soundly they sleep. Experts at sleepjunkie.com say a common fruit many of us enjoy at any hour of the day, could be contributing to restless nights.
A spokesperson at sleepjunkie.com said: “Bananas are a superfood that can be enjoyed pretty much any time of the day. However, eating them too close to bedtime can contribute to a restless night's sleep and stimulate vivid dreams or nightmares.
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“Due to their high levels of magnesium which relax the muscles and calm the body, many people can benefit from their soothing effects late at night. However, bananas also produce a high amount of melatonin and too much melatonin can have the opposite effect of its intended purpose.
“Whilst they give us 26 per cent of the daily recommended value of melatonin, experiencing these levels before bed can make it harder for you to sleep. This is because your circadian rhythms will be disrupted and activate your imagination.”
In addition to vivid dreams or nightmares, dizziness, headaches, and even agitation are some of the most common side effects of short-term melatonin use.
“Most healthy adults need at least seven to nine hours of sleep per night to function at their best," they said. “However, the average human will also only get one to two hours of deep sleep per eight hours of that nightly sleep and typically will descend into deep sleep within an hour of falling asleep.
“Therefore, eating banana so close to the time you fall asleep can significantly impact your valuable hours of deep sleep.
Eating too much fruit containing melatonin can leave you feeling drowsy and groggy during the following day due to of your restless night's sleep.
“Therefore, the timing of melatonin is key to help sleep. Ideally, if you do enjoy a late-night snack before bed, try to leave it at an hour or two before attempting to sleep.”
The experts at sleepjunkie.com have shared five do’s and don'ts to help you alleviate dreams or nightmares that are disrupting your beauty sleep:
1. Avoid certain medications before you sleep
Medications such as beta blockers, antihistamines, antidepressants or steroids can be a part of many people's daily lives. However, taking them before you try to go to sleep can reverse the effects of the medication, causing mores stress, anxiety or fatigue due to their ability to disrupt sleep and cause the brain to hallucinate.
Beta blockers are commonly used to treat high blood pressure. However, they can also cause disruptions of circadian rhythms and how the brain responds, which can cause nightmares as a side effect. Therefore, if you are prescribed anything, try to avoid taking them right before you go to sleep.
2. Avoid glow exposure
Whilst we don’t want melatonin levels to be too high before we sleep, having them too low can also cause a problem. Many of us are guilty of scrolling through phones or tablets at night. However, the glow produced by your screen can cause melatonin to drop.
Instead, read a book which can help to “de-stimulate” your brain before bed.
3. Expose yourself to natural light
Studies have found that getting enough natural light each day can impact a person’s mood and sleep quality. Our natural way of producing melatonin is closely tied to light and a lack of exposure to natural light during the day is associated with lower melatonin levels.
Your body's circadian clock responds to light, as a signal to be awake, and dark, as a signal to fall asleep Therefore, when the sun is out, get as much light as you can, but after it sets, keep it dark. Your body will thank you.”
4. Eat kiwi before bed
If you do you have a sweet tooth late at night, kiwis are one of the best choices to help increase your sleep efficiency and prevent the brain playing tricks on you. Studies show that kiwi fruit can help improve quality of sleep and sleep timings if consumed for a month or more before bed.
Kiwi contains high volumes of serotonin and antioxidants, as well as vitamins such as vitamin B and folate which are often used to treat sleep disorders. These vitamins can also help to reset your body to its natural sleep schedule.
5. Avoid caffeine six hours before sleeping
Caffeine consumption hours before bed will significantly impact your sleep. Studies have found that 400 mg (4-5 cups) of caffeine taken zero, three, or even six hours prior to bedtime significantly disrupts sleep. Even at six hours, caffeine reduced sleep by more than one hour.
Therefore, try to substitute your afternoon cup of coffee for a decaf alternative.
