Healthy Eating=Healthy Sleeping

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By: Jodi Sensenig

What you eat and drink has more of an effect on how you sleep, than you think.

Are you someone who needs a cup of coffee to encourage you out of bed in the morning? Or perhaps rely on it in the afternoon to get you through the day? If that’s the case, you’re not alone. In our 24/7 culture, coffee and in general, caffeine are staples of everyday consumers. Almost 90% of Americans consume some form of it regularly. How did caffeine become so popular? The lack of sleep!

In fact, lack of sleep creates a vicious cycle – the more tired you are, the more caffeine you’ll consume to stay awake during the day; but the more caffeine you consume, the harder it’ll be to fall asleep at night. An important fact, caffeine has a half-life of six hours, so it can linger in your body long after you have consumed it.

Food is also related to sleep and affects appetite and metabolism. Have you ever noticed on the days when you are tired, you seem hungrier? Well, you’re not going crazy. Studies have shown that people who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite regulating hormone) fall, promoting appetite increase. This link between appetite and sleep provides further evidence that sleep and obesity are linked.

Foods that can interfere with sleep include high-sugar, high-carbohydrate, heavily-processed foods. The same food that’s problematic for your waistline can also prohibit restful sleep. Eating sugary foods throughout the day can cause pronounced changes to blood sugar, which can bring on feelings of fatigue that can alter your daily routine and your sleep patterns at night. Large meals high in carbohydrates can have a similar effect on blood sugar. Eating heavy meals close to bedtime interferes with the body’s process of winding down for sleep.By now you probably realize that health is complex – if one or more of our habits are out of balance, the rest of our body suffers and you’re likely to see consequences in other areas of your life. So, what can you do now? Strive to eat a balanced diet that emphasizes low-glycemic fruits, vegetables, whole grains, and low-fat proteins that are rich in B vitamins, like fish, poultry, meat, eggs, and dairy. B vitamins may also help to regulate melatonin, a hormone that regulates your sleep cycles. Bon Appétit for healthy sleep!

Jodi Sensenig is a Certified Lifestyle Coach with On The Road 2 Health, LLC. Similar to having a co-pilot and GPS for a road trip, for the past 10+ years, she has been awakening others to what is possible for their health by providing them with a road map for success and guiding them on how they can live a healthier lifestyle. If you would like to learn more about how she can help you live your best life, you can contact Jodi at (610) 608-1240 or She can also be found on Facebook

Sleep well,

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