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Do you dread bedtime, because you spend hours tossing and turning? If you have difficulty
falling asleep, or difficulty getting back to sleep, or wake up exhausted every morning, your
diet may be to blame.
The nine foodstuffs often associated with insomnia include:
bacon
cheese
sugar and sweet foods
ham
tomatoes
caffeinated drinks
large amounts of any liquids
any greasy foods
spicy foods
It comes as no surprise that researchers have now found that all that tossing and turning may
have more to do with your tummy, than with your head. Now, evidence from the US-based
Mayo clinic has determined a link between insomnia and gastrointestinal disorders. These
include indigestion, heartburn and irritable bowel syndrome.
The reasons why some people don't sleep well are well-documented and include:
Depression
Stress and anxiety
Medication
Chronic disorders, including sleep disorders
Caffeine, nicotine, alcohol
Lack of exercise
What you eat, how much, and most importantly, when you eat, may all contribute to the
quality of your sleep, say the researchers. Heavy eating, especially during the holiday
season, can cause indigestion and heartburn. Try to slow down on greasy, sweet or spicy
foods. And avoid heavy meals near bedtime.
But the news is not all bad - many bowel syndromes can be controlled by means of lifestyle
changes and medication.
Definite no-nos
Then, of course, there are those foods (and drinks) that are more or less guaranteed to keep
you from having a good night's sleep:
Stimulants like caffeine (cola, chocolate, coffee). Caffeine is best avoided from two
to six hours before bed time.
Nicotine. Like caffeine, nicotine is a stimulant, so smoking before bed time is not
recommended.
Alcohol. The tradition of a ''nightcap" before bed time also causes sleepless nights.
Alcohol is a sedative, so you'll probably sleep better for an hour or so. However,
specialists warn that the body processes alcohol quickly, so the effect soon wears off.
This means remaining rest can be fragmented. You'll wake up frequently. Best is to
avoid alcohol for at least two hours before retiring.
Other fluids. Avoid drinking too much of anything shortly before bed time as doing so
increases the likelihood that you'll have to get up during the night to urinate.
For those who have difficulty dozing off and staying dozed off for their required seven of eight
hours, it might be an idea to find out where in your area there is a sleep clinic.