x Eve Woman Wellness Readers Lounge Leisure and Travel My Man Bridal Health Relationships Parenting About Us Digital News Videos Opinions Cartoons Education E-Paper Lifestyle & Entertainment Nairobian Entertainment Eve Woman Travelog TV Stations KTN Home KTN News BTV KTN Farmers TV Radio Stations Radio Maisha Spice FM Vybez Radio Enterprise BULK SMS E-Learning Digger Classified Jobs The Standard Group Corporate Contact Us Rate Card Vacancies DCX O.M Portal Corporate Email RMS
Login ×

Seven diet tips that can help you have a good night’s sleep

Wellness - By Esther Muchene | October 27th 2020 at 10:10:00 GMT +0300
To have enough time to sleep and relax you may need to come up with a schedule (Shutterstock)

Sleep is very important, both for the body and the mind as sleep deprivation can contribute to weight gain, indigestion, weak immune system, lack of concentration and a number of serious mental and physical issues.

Doctors say that it is important to have at least eight hours of sleep in order to properly rest the body and mind. Remember that meeting you had to go to, that meet up or class after a night of partying, watching movies and you ended up being irritable, grumpy or just didn’t concentrate?

To help have enough time to sleep and relax, you may need to come up with a schedule. For you to be able to take care of the things around you, you need to take care of yourself first. Well, adulting comes with its own perks and with jobs that barely allows us enough time to take care of ourselves, we have to really push ourselves to be able to appropriately take care of our wellbeing.

Some of us have to leave work, come home get dinner started, help the kids with their homework and still end up having to do the dinner dishes, laundry and other necessary activities before hitting the sack. Even after doing all this, we still have to wake up earlier than everyone else and prepare breakfast and still have to be at work on time. And to be honest this can be exhausting.

Good news is, there we have some diet tips that can help you sleep better and get the rest you deserve. Here you go.

i.Consume light dinner

Going to bed when you are too full makes you uncomfortable and finding a comfy position becomes almost impossible. To help you have a comfortable night sleep, you need to consider keeping your dinner light and consume more of vegetables and fruits as opposed to that occasional steak and mashed potatoes.

  2. 1. Easy recipe: Egg, tomato, capsicum and cheese toasted sandwich
  3. 2. Why it's important to take time off from exercise
  4. 3. Dietitian shares five simple tips to help you lose weight - and keep it off
  5. 4. Fall asleep in just 60 seconds using the 4-7-8 breathing technique

ii.Eat three hours before bedtime

It’s important to give your body time to digest your dinner before retiring to bed. More especially if you had quite a heavy dinner. You need to wait for a couple of hours before sleeping after your dinner. If you are too tired, a cup of hot water and moving around will help speed your digestion up.

iii.Eat a fiber rich meal

Eating whole grain, vegetables and some fruits as your dinner can help clean up your digestive system and also help you avoid waking up constipated. If it’s possible for you, you can consider having a vegetable salad or fruit salad for dinner every day and that will improve your digestion and thus sleep.

It is important to have at least eight hours of sleep in order to properly rest the body and mind (Shutterstock)

iv.Avoid too much alcohol

Like many others, you probably enjoy the occasional beer or wine but consuming too much of it might be affecting your sleep. This is why after a night of drinking your body normally feels like all it wants is some long sleep even if it takes two days long. Sleeping when you are too drunk does not allow your brain to get the rest it requires and that is why you wake up with such a bad headache.

v.Skip caffeine close to bedtime

Caffeine as we all know is a good way to keep sleep away. Don’t consume your favorite coffee before going to bed as it will end up making you stay up longer instead of sleeping.

vi.Have some chamomile tea

Drinking chamomile tea before bedtime is a great way of relaxing. It has calming properties that help you relax and sleep with much ease. It’s a good way of helping you fall asleep especially on those nights when you are battling insomnia.

vii.Consume nuts

Nuts especially almonds contain melatonin and tryptophan which induce sleep. You can snack on a handful before bed time to boost your chances of a good night sleep. Also, nuts are a great way of adding to your fiber intake.

Be The First To Comment

Top Stories

Ingredient of the week: Sparkling (carbonated) water
Food - By Wambui Kuria

Meghan Markle's famous friends publicly throw their support behind her
Entertainment - By Mirror

Woman left penniless after being tricked out of Sh6 million by online dating lover
Girl Talk - By Mirror

'My husband pays me to take care of the house - I've made sh20 million in one year'
Lady Speak - By Mirror

Confessions: We tried the 3x3 rule in our marriage and we've never been happier
Marriage Advice - By Mirror

Meghan Markle 'didn't know what she was in for' and was baffled by Australia tour crowds
Entertainment - By Mirror

Man's belly-lifting tip leaves pregnant woman in awe as it relieves painful pressure
Pregnancy - By Mirror

Anal coronavirus test swabs now compulsory for anyone arriving in China
Health - By Mirror

4 ways to break a soul tie
Relationships - By Jennifer Karina

More fuel to why Prince Charles is not Prince Harry's real father
Relationships - By Mirror

Latest Stories

Why it's important to take time off from exercise
Wellness - By Nina Odongo

Four types of exercises that can help with anxiety
Wellness - By Esther Muchene

Five reasons you could be struggling to lose belly fat
Wellness - By Esther Muchene

Six tricks that can help you sleep better this year
Wellness - By Esther Muchene

Fitness: Try the 2021 glute challenge
Wellness - By Nina Odongo

Love it: How to live your best life
Wellness - By Nina Odongo

Six ways you can cleanse your life
Wellness - By Esther Muchene

Seven ways to get started on your mental health care
Wellness - By Esther Muchene

Lifestyle change: Six things you should start doing this year
Wellness - By Lolita Bunde

10 rules for perfect sleep including trick to get an extra one hour every night, sleep expert
Wellness - By Mirror

Stay Ahead!

Access premium content only available
to our subscribers.

Or Login With Your Standard Account
Support independent journalism

Please enter your email address to continue

Support independent journalism
Create An Account
Support independent journalism
I have an account Log in
Reset Password
Support independent journalism
Log in