In the last post, we discussed diet, sleep, and plain old common sense. This time we’ll elaborate more on the sleep - food connection.
It sounds boring, but let’s take a closer look at the meals from the previous post. The trail mix I talked about for lunch provides (good) fat, protein and a wee bit of salt and sugar. Too much of the latter can be a bad thing, but blended with the proper amounts make for a well balanced meal. Sugar provides a few carbs for energy, while the fat and protein help maintain that energy throughout the afternoon.
Although your body is not yet ready for sleep, food will dictate how it is able to carry you throughout the rest of your day.
In addition, (though it has nothing to do with sleep/food) you will also find this sort lunch is far more frugal than going out for lunch a couple of times a week, as well as exceedingly convenient for a modern hectic schedule. Simply bring along a small bag of trail mix and you have an available snack ready for whenever your body asks.
If you don’t care for nuts, are allergic, or simply don’t enjoy the idea of eating nuts for lunch everyday, then keep in mind a few things when selecting a menu. You must make choices that are light enough that they won’t render you tired in the afternoon, but heavy enough to last until dinner or a late afternoon snack. Try to stay clear from too much salt or sugar, and make sure you get at least some form of fat and protein.
You may find that having an afternoon snack helps you get through the day. Everyone’s built a little different. I don’t need to snack, but my wife most certainly does. She usually has something like an apple with peanut butter or a few whole grain crackers with cheese. If you do need to snack, this is an excellent time to slip in a fruit or raw vegetable. Of course, adding some form of fat is a good idea if you’re after lasting energy (peanut butter or cheese are always good choices).
This gives me some complex carbs, fat and protein from the peanut butter and as well as a little bit of sugar from the apple. I find this meal is nice and light, but heavy enough for lasting energy after a physically light day.
Finally, you may want a small snack later on in the evening to help get you through the night. Healthy food leads to healthy sleep. The key, of course, is to not overdo it. If you do, you will end up waking in the middle of the night with your body in overdrive. Remember poor digestion = poor sleep.
If you do need a snack, I find a few tablespoons of plain, non-fat yogurt with a table spoon of sunflower seeds is an excellent combination. Also, adding a tablespoon or two of peanut butter to some apple slices or celery sticks works as well.
Try different things and see what works best for you until you find the food - sleep elixir that works for you.
This meal plan is a valuable reference point, demonstrating how to eat on a regular basis for consistently good health and supremely wonderful sleep.
Delving deeper in the next chapter, our discussion will turn to blood sugar and how it effects us getting better sleep. You will see this is exceedingly important. Not only for physical health, but mental health as well.
Eliminating sleeping problems is a slow and steady process, but if I can get better sleep, so can you!
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