If you are not getting enough sleep, you might suffer from high blood pressure, high blood sugar and short-term memory loss. After a few months of sleep problems, you could become depressed or suffer from anxiety. You need between six to nine hours of sleep every night, and the amount may vary from person to person.

According to research, if you have a good night sleep on a regular basis, your chances of getting slimmer are significantly higher, whereas light sleepers have significantly higher risk of becoming obese.

To get a good night's sleep, you should avoid caffeine products such as coffee, tea, cola, energy drinks and also some medicines, particularly diet pills. Cigarette smoking is also a stimulant that plays an important role in getting a good night of sleep.

Alcohol may cause you to wake up frequently during the night and could also make you snore. You should also avoid fluids a few hours before going to sleep to avoid getting up during the night. Also avoid grains and sugary snacks before bed, as they increase the blood sugar and inhibit sleep.

Avoid spicy at night

Foods that are hot and spicy should also be avoided at night, as they can affect sleep, causing excess congestion, GI upset and gas. Digesting a big meal can prevent you from resting comfortably at night time, so your meal plan should include eating more at breakfast and lunch and less at dinner (by eating like a king at breakfast and a pauper at dinner).

Instead you should eat a small piece of fruit and also a high protein snack a few hours before sleep, as this can produce melatonin and serotonin. Most important, you should exercise regularly at least 30 minutes, which can help you fall asleep. Modern research also confirms that moderate exercise can help improve sleep.

Here are some foods that might aid better sleep patterns: banana, skim milk (contains tryptophan, an amino acid that promotes sleep), honey, oatmeal, almonds, flax seeds, whole wheat bread (complex carbohydrates) and turkey.

A good night's sleep is just as important to your health and well-being as a healthful diet and regular physical activity.
Poughkeepsie resident.