Your dinner is early
If your dinner is around 5pm and you don’t hit the hay until 11pm or later, hunger may interfere with your sleep. You might need a small snack a couple hours after dinner to send yourself to dreamland. “The perfect bedtime snack would be something like cheese and crackers,” says sleep specialist, Dr Michael Breus. Choose a hard cheese instead of a soft cheese, advises Dr Breus; hard cheeses are higher in tyrosine, a compound which helps with sleep. Your bedtime snack would ideally be 65 per cent carbs and 35 per cent protein and about 1050 kilojoules, suggests Dr Breus. A small bowl of cereal with low-fat milk is another great evening snack idea. But don’t eat too late at night or you could get heartburn or other health problems.
You took an afternoon coffee break
You might think you need the afternoon java fix to improve focus the last few hours of the day, but it takes six hours for your body to process and eliminate just half of the caffeine consumed. This stimulant can also cause nervousness and contribute to insomnia, according to the Sleep Health Foundation. Single doses of caffeine of up to 200 milligrams of caffeine daily is considered a moderate amount of caffeine. Many sleep experts suggest eliminating caffeine in the afternoon if you’re having falling asleep at night.
You enjoy a big dinner
Overeating can certainly make you feel uncomfortable, especially if you dine shortly before hitting the hay. The body was meant to digest food sitting or standing, not lying down, says Dr Breus. Lying down can make the digestive process can take longer, which disturbs slumber.