Sleep expert warns popular evening snack may be keeping you awake at night
Our cosy evening routine could be doing us more harm than good when it comes to getting to sleep at night, according to an expert.
Is there anything better than getting cosy in front of the TV, popping on a film and eating your favourite snack? We'd argue not, but unfortunately it turns out some of the things we do before bed could really be harming us when it comes to getting to sleep at night.
According to recent data from Mental Health UK, almost one in three people in the UK aren't getting enough sleep, but it's so important for our physical and mental wellbeing, which is why it's important to take a look at our behaviours to see if there's anything we can improve.
According to sleep specialist and therapist Denise Iordache from JoySpace Therapy, one of the things you should avoid doing close to bedtime is eat things that are high in salt content, such as salty snacks like crisps - a staple of many a cosy film night.
Explaining why this is, Denise told The Mirror: "High-sodium foods, such as salty snacks, processed meats, and some canned goods, can lead to increased water retention which in turn dehydrates your body. When you're dehydrated, you may wake up during the night feeling thirsty, disrupting your sleep cycle."
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Another reason is that it could lead to raised blood pressure, which could also harm our sleep. Denise explained: "Excessive salt intake can elevate your blood pressure, making it more difficult to relax and fall asleep. Hypertension is associated with sleep disorders like insomnia and sleep apnoea."
Nothing disrupts your sleep like having to run to the bathroom often, and salty snacks could make this worth, Denise explained. She continued: "Salt can prompt your body to produce more urine, leading to more frequent trips to the bathroom during the night also known as nocturia. This can interrupt your sleep and prevent you from achieving restorative deep sleep stages."
In order to limit this from happening, the sleep expert recommended not eating salty foods in the two to three hours leading up to bedtime. She said: "To minimise the negative impact of salty foods on your sleep, it's advisable to avoid consuming them two to three hours before bedtime.
"This allows your body ample time to process the sodium and reduce the likelihood of night-time disruptions. Being mindful of your salt intake, especially in the evening hours, can contribute to a more restful night's sleep. Choosing low-sodium alternatives or opting for a balanced, moderate meal before sleep can help reduce the likelihood of disruptions to your sleep and contribute to a more restful night."
Instead, Denise recommends reaching for a "light, balanced snack" if you feel hungry before bed, such as a small bowl of oatmeal or a banana, as these are low in sodium.
Denise concluded: "Sleep is not a luxury, but a biological necessity that is essential for physical health, mental clarity, emotional well-being, and overall vitality. Sleep is a fundamental pillar of our overall health.
"It rejuvenates our bodies and minds, helping us stay alert and focused during the day. The importance of quality sleep cannot be overstated, and dietary choices play a significant role in achieving it."
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