Sleep quality is an important factor for overall health, and it depends on many aspects such as stress, physical activity, and nutrition. The fact that we eat before bedtime can significantly affect the ability to fall asleep and the quality of rest. Some products, even if they seem useful, can adversely affect sleep, so it is important to know which foods are best avoided at bedtime.
Products with a high content of spices, including chili pepper, can cause heartburn. Acid from the stomach is thrown into the esophagus, which causes unpleasant sensations in the breast, disrupting the normal process of falling asleep. In addition, other products, such as fatty foods, citrus fruits and tomatoes, can have a similar effect, which will also interfere with a quiet sleep. Although alcohol can help fall asleep faster, it disrupts the restorative phases of sleep. Alcohol promotes rapid falling asleep, but in the morning a person often feels more tired and less rested, as there is no deep phase of sleep, which is important for the restoration of the body. Caffeine stimulates the central nervous system, and its effect can last from 8 to 14 hours, which makes falling asleep heavy. Coffee, chocolate, cocoa and energy drinks contain caffeine, and their consumption late at night can seriously disrupt your sleep. Therefore, it is better to refrain from these products before bed. Foods high in fat, especially saturated fat, requires more time to digest and may interfere with falling asleep. Products such as hamburgers, fries and other fast food, not the best choice for dinner before bedtime. They can cause difficulty in the abdomen, which prevents peaceful sleep. A large amount of sugar in desserts, sodas and other sweet foods can lead to frequent awakening during the night. Sugar affects the level of insulin in the blood, which can excite the body and interfere with deep sleep. Avoid sweets and sodas a few hours before bedtime.
Drink a lot of fluid before bedtime can cause night toilet visits, which significantly disrupts sleep. Ideally, the liquid should be consumed during the day, not immediately before bedtime to avoid frequent awakening. Although protein food, such as cheese or chicken, is useful for the body, its excessive consumption for dinner can interfere with falling asleep. Proteins have a low tryptophan content, amino acids, which is important for the production of serotonin - a hormone responsible for a peaceful sleep. Instead of protein food for dinner, it is better to choose a lighter dish that will help you sleep without problems. Dried fruits contain a lot of fiber, but little water, which can lead to gas formation and spasms in the stomach. It can create unpleasant sensations in the abdomen and interfere with a peaceful sleep. It is better to consume dried fruits in the morning, not at night.
To ensure a good sleep, it is important to take care of the choice of products at bedtime. Avoid spicy foods, alcohol, caffeine, sugar and fatty foods will help you fall asleep faster and sleep deeper. A light evening snack from the right products can make your sleep calm and restorative.
