Sleep and digestion are two vital processes in our body that affect our overall health and well-being. Bad sleep quality or insufficient sleep can weaken our immune system and increase the risk of chronic illnesses, as well as affect our mood and cognitive abilities. In addition, indigestion can cause discomfort, bloating, gas, constipation, diarrhea, and inflammation in the intestines. Both sleep and digestion are affected by our dietary choices, especially the type and quantity of food we eat before going to bed.
A plant-based diet is one that is centred around consuming whole foods obtained from plants, such as fruits, vegetables, grains, legumes, nuts and seeds. However, what makes a plant-based diet different from, say, a vegan or vegetarian diet is that it can also include foods of animal origin, such as eggs, dairy products, fish or meat – it all depends on us and our desires and there is no need to limit ourselves. It has been proven that a plant-based diet comes with numerous advantages, and below we will outline how a plant-based diet can help us improve sleep quality.
Here are some practical tips:
- Focus on eating a variety of plant-based foods to get a wide range of nutrients that support your health.
- Eat smaller meals throughout the day to avoid overloading the digestive system.
- Avoid eating large or heavy meals within 3 hours of bedtime to prevent indigestion or heartburn.
- Avoid foods that can cause or worsen digestive symptoms such as spicy foods, citrus fruits, tomatoes, onions, garlic, chocolate, mint, coffee, alcohol, or carbonated drinks.
- Drink plenty of water to stay hydrated and help flush toxins from the body.
- Chew your food thoroughly and eat slowly to facilitate digestion and prevent swallowing air.
- Exercise regularly to improve blood circulation, metabolism, mood and sleep quality.
- Avoid smoking or using tobacco products, which can damage your digestive system and disrupt sleep.
- Limit your intake of caffeine to the morning or early afternoon because caffeine can stay in your body for up to 6 hours and disrupt sleep.
- Try natural remedies that can help you sleep better, such as chamomile tea, lavender oil, valerian root, or melatonin supplements.
