Food, cigarette, alcohol and their impact on sleep

At Woollahra Dental Practice would like to continue sharing some interesting information from The Sleep Health Foundation about food, cigarette, alcohol and their impact on sleep.

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How can food affect my sleep?

Both what you eat in your meals and when you eat them can affect your sleep. As a rule, a healthy, balanced diet will be good for your overall health and well-being. You will have more energy during the day and sleep better at night. It is best if you allow 2-3 hours between having your last main meal of the day and going to bed. You should not go to bed hungry, nor just after you have had a meal. If you have a long time between dinner and bed, you may find that eating a small, light snack (e.g. a piece of fruit) or having a milk drink prior to going to bed helps you to sleep better. Some people find that rich or spicy foods in the evening make it more difficult to sleep well at night.

Will alcohol help my sleep?

Although alcohol will make you feel sleepy and may help you fall asleep at night, it actually disrupts your sleep later. In the second half of the night, sleep after drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, headaches and is much less restful. It is best to avoid alcohol for at least 4 hours before bedtime. Binge drinking will affect your levels of melatonin for up to a week. Melatonin makes us feel sleepy at night, helps us to sleep better and regulates our body rhythm.

Will a cigarette help my sleep?

You may think that having a cigarette before bed or in the middle of the night relaxes you, but this is not the case. Nicotine is a stimulant and makes it harder to fall asleep and to stay asleep. Cigarettes should ideally be avoided altogether, and certainly for at least 2 hours before bed.

Ask Dr Anthony Ancell about how to sleep better

Sources:
http://www.coffeeandhealth.org/research-centre/overview/caffeine-and-sleep/
The Sleep Health Foundation

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