Why Sleep Quality Matters
Sleep is essential for physical and mental well-being. Studies in Singapore show that about one in three adults suffer from insufficient sleep, which can negatively impact health. Poor sleep affects focus, productivity, and emotional stability, often causing irritability and mood swings. Over time, chronic sleep deprivation has been linked to increased risks of diabetes, high blood pressure, heart disease, obesity, and depression.
Nutrition plays a key role in promoting better sleep. Eating the right foods can help relax the mind and body, making it easier to fall asleep and stay asleep throughout the night.
How to Eat for Better Sleep
Should You Eat Heavy or Light Meals at Night?
Avoid large, high-fat meals before bedtime. Heavy meals can slow digestion, cause indigestion, and lead to heartburn, all of which disrupt sleep. Lying down on a full stomach can worsen discomfort and interfere with a restful night.
Can a Light Snack Help?
Hunger during the night can interrupt sleep. A small, light snack before bed can promote relaxation and prevent waking due to hunger. Options like a glass of milk, a few biscuits, a piece of dark chocolate, or a small portion of fruit can be helpful.
Timing Matters
Try to finish your main meals at least three hours before bedtime. This gives your body enough time to digest food properly and reduces the risk of nighttime discomfort.
Alcohol and Sleep
A small amount of alcohol may help you fall asleep faster, but overindulging can disrupt the sleep cycle. Excessive alcohol suppresses REM sleep, which is essential for mental restoration, and can lead to dehydration, leaving you thirsty and restless during the night.
