How to sleep: eating rice can ‘improve sleep’

The NHS says that the way we sleep and the amount of sleep we need is different for all of us and changes as we age. People with insomnia often have difficulty falling asleep, may wake up several times during the night and stay awake at night. There are certain foods that can help.

The Sleep Foundation says that eating rice has been linked to improved sleep.

He notes that a study of adults in Japan found that those who ate rice regularly reported that they slept better than those who ate more bread or noodles.

“This study only identified an association and cannot prove causation, but it supports previous research that showed that eating foods with a high glycemic index about four hours before bedtime helped to fall asleep,” he notes.

It suggests that additional research is needed to fully identify the sleep-related effects of different carbohydrates, although rice may help.

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“You probably won’t get enough sleep if you are constantly tired during the day,” states the NHS website.

The Healthy Body Continues: “Some people naturally sleep the lightest or take longer to sleep, while some life circumstances can make it more likely that their sleep will be interrupted, such as stressful events or having a new baby.”

If you have insomnia for a short time, less than three months, it is called short-term insomnia. Insomnia that lasts three months or more is called long-term insomnia.

People with insomnia often have difficulty falling asleep, may wake up several times during the night and stay awake at night.

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The NHS says: “Most people experience sleep problems in their life. In fact, it is believed that a third of the British will have episodes of insomnia at some point. “

After a bad night’s sleep, some people may be tempted to try taking long naps. However, it is generally best to avoid this and try to stick to your regular bedtime.

This is because napping during the day can disrupt your circadian rhythm.

Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things.

The NHS recommends that you maintain regular sleep hours, create a dark, calm and cool environment, and exercise.

If lack of sleep affects your daily life or causes you distress, you can talk to your GP.

Everyone needs different amounts of sleep. On average, adults need seven to nine hours, while children need nine to 13 hours.

Young children and babies need 12 to 17 hours of sleep every day.

Caffeine and alcohol can keep you from falling asleep and prevent good quality sleep. Therefore, it is recommended that people cut down on alcohol and avoid caffeine near bedtime.

Caffeine interferes with the process of falling asleep and also prevents deep sleep.

Eliminating caffeine is not as simple as just ditching the coffee. Caffeine can also be found from other sources. These include:

  • Tea
  • Some fizzy drinks
  • Chocolate
  • Energy drinks
  • Some pain relievers

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