The answer depends largely on our age generally, babies sleep about seventeen hours a day. On the other hand older children only need nine or ten hours of sleep a night. Most adults require seven or eight hours of sleep a night. On the other hand older people need same amount of sleep, and the same people are not in the same situation, they are different. How much sleep do I need? is it related to other factor? can I improve it?

How much sleep is required to be active

If you don’t sleep enough, so the next day you feel tired and boring after a while:

  • You’re tired all the time
  • It will be difficult for you to concentrate
  • It will be difficult for you to decide
  • Also you may even have trouble driving

Lack of sleep can also make us vulnerable to hypertension, obesity and diabetes.

The body needs adequate and comfortable sleep for rest and renewal. Generally people who do not sleep well at night do not have enough energy during the day, they constantly feel tired and this effect their mood. Above all there are several factors contributing to the disruption of sleep at night, including poor nutrition at the end of the night and at bedtime. Some foods you eat at dinner or shortly before bedtime will cause you to roll long in bed or fall asleep shortly after bedtime.

How much sleep do we need to balance our health?

According to one study, surveys of insomnia from more than 1.5 million participants found that sleeping less than 1–2 hours consistently increased body mass index (BMI). Therefore, it can be concluded that having a good night’s sleep can keep you from being overweight, as well as reducing your desire to eat unhealthy foods.

You need to have enough sleep to keep your weight balanced and overall healthy. Unfortunately, many people overnight eat too much food that instead of helping them dream sweet dreams, making them stay awake all night.

How sleep can effect on stress

Importantly, the human body releases stressful and relaxing hormones. Which, if the slightest disruption to the secretion of these hormones, causes sleep disturbance. However, nutrition plays an important role in regulating the secretion of these hormones. For example, people who develop diabetes or study for long time, stress hormones will be release to raise their blood sugar and thus cause sleep disorders at night.

You should consume natural foods containing sugars such as fruits, so that stress hormones are not released into the body. On the other hand, some foods play an important role in regulating one’s sleep and control the secretion of serotonin. These foods contain compounds called tryptophan that can produce serotonin in the human body. These compounds are naturally found in some foods such as dairy products. Eating too much, especially at dinner, is also a factor that disrupt sleep. For this reason, it is advisable to get the calories you need during the day to get a good night’s sleep. Also, do not forget that obesity is a factor in night time insomnia. Accordingly, it is recommended to have a proper exercise schedule throughout the day. Because regular exercise is not only useful in maintaining fitness, it can also regulate body hormones.

In addition, many people are inactive during the day and do not waste their daily energy. So it is usual that they are not tired and they will not be tired at night.

8 foods that cause problem on sleeping mood

1. Grapefruit


Grapefruit has a sour taste and is rich in vitamins and nutrients, but is highly acidic. Eating this fruit before bedtime causes heartburn and disrupts easy sleep. The best time to consume this fruit is in the morning.

2. Celery


The consumption of celery and all the foods that make up most of the water (such as cucumber, watermelon and radish) are not recommended at the late hours of the night. These foods are natural diuretics that can cause bladder filling and wake up at night. Do not eat these foods one or two hours before bedtime.

3. Tomatoes


Tomatoes are rich in Tyramine. Tyramine is a type of amino acid that causes the brain to release the Norepinephrine hormone. It is a stimulant that enhances brain activity and delay sleep. Other Tyramine-rich foods include eggplant, soy sauce, and some types of cheese, such as French cheese. It is best not to eat tomatoes and foods containing Tyramine at the end of the night or before bedtime.

4. Cheese Pizza

Cheese Pizza

Fatty and fried foods are slow digestion and cause sleep disturbances. Doctors say taking this food at night may even diminish the effectiveness of some medications. Pizza cheese is one of the fatty foods that is slowly digested, so it is best not to eat it until 2 hours before bedtime.

5. Dark Chocolate

Dark Chocolate

Daily consumption of dark chocolate is very good for heart health, but eating it right before bedtime will disturb sleep. Dark chocolate, cocoa and tea contain caffeine and if you are allergic to caffeine, you will not fall asleep! Do not eat dark chocolate 2 to 4 hours before bedtime.

6. Steak


Foods such as steak and roast beef, which are high in protein and fat, are digested slowly. Since the body has been digesting and digesting these foods for a long time, don’t expect a comfortable sleep. Try not to eat heavy foods 4 hours before bedtime.

7. Sparkling drink

Sparkling Drink

Sparkling drinks (especially those that have been added to caffeine) also cause sleep disturbances in addition to their health benefits. Foods such as coffee, tea, and chocolate have natural caffeine, so this ingredient is not listed on the label as ingredients, but if carbonated beverages contain caffeine they will be labeled. Be careful when shopping, as these drinks should not be consumed before bedtime.

8. Broccoli


Broccoli is rich in nutrients and fiber, but its fiber is slowly digested. Brussels sprouts and cauliflower are similar to broccoli and have indigestible sugars that produce gastric gas. It’s best to eat them at lunchtime so you can sleep at night.