Have you been struggling to sleep at night? You are not alone. According to a 2024 survey, about 32 32.8 % of adults in the United States are deprived of sleep.
Although you can try to invest in your physical type and gold position in the best mattress and to be a wide normal routine of night, forgetting how your eating habits affect your sleep can have serious consequences.
Various studies suggest that stomach problems can disrupt your sleep, and you can prevent the recommended times. This is why we arrive to understand specific food habits to reach the experts so that they can avoid bed for good night sleep. Here they had to say …
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5 eating habits to avoid better sleep at night
1. Heavy or large food at night
Food is heavy, sleep is better? Experts say this is really a wrong idea. Although it may feel like heavy food accelerates sleep fast, it actually increases your cortisol levels and disrupts your sleep routine.
“Large eating increases the body’s basic temperature and activates the digestive process – both can delay the onset of sleep and can lead to more awareness at night,” a medical psychologist explains Dr. Leh Keller, who specializes in sleep and trauma.
Increasing the basic body temperature also suppresses the release of Melatonin (sleep hormone), which means that you take longer to sleep and get enough rest.
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2. Acidity or very spicy foods before bed
Spicy wings and carbonated drinks may look like the best scroll, but it can also devastate your sleep.
The reason for this is that spicy or acidic foods can trigger acidity – a condition when acids and leaves traveled to the esophagus, resulting in symptoms such as flowers, irritation or regulation.
“Eating spicy or acidic foods near the bed will increase the risk of acidity, especially when lying, which can awaken you from sleep or prevent deep sleep,” says Dr. Keller.
3. Sweet after dinner
Research shows that excessive amounts of sugar before bed can significantly affect your sleep quality. Sugar breakfast stress is common in the middle of the night, but it will further delay your sleep.
“Having breakfast on high sugar or high -fat foods can disrupt blood glucose stability,” says Dr. Keller.
And how does it affect your sleep? “This can cause nightmares due to sugar accidents or digestive tragedies,” he added.
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4. Cafinted food and drink
“The use of caffeine at the end of the day can slowly reduce sleep,” says Dr. Keller. We all know that a cup of coffee wakes us up more than sleep and so should be strictly avoided before going to bed. However, caffeine is also a factor that is also found in certain types of food.
In the top of the list, you will find chocolate and energy bars. Although it may be more harmful or healthy than fried and fat foods, including caffeine, which is a strong stimulus that can interfere with your sleep.
Depending on various factors like your age and body weight, caffeine can stay anywhere in your system between 2-12 hours. Experts, therefore, recommend to stay away from cafeteria and drinks in half of the day.
5. Some vegetables and beans
It is not implemented, fried or spicy foods. Some vegetables can also be a bad match of your sleep.
Dr. Keller explains, “crucified vegetables (such as broccoli, cabbage, cabbage) are rich in fiber and rafinos, which can cause gas and flowers.”
Similarly, beans and most types of lentils such as beans can make gastrointestinal discomfort and difference if not properly digested before bed. Or as we say, it can be “gas”.
Result? You will be tossing in your sleep and then feeling felt slow and slow in the morning.
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What effect does eating near bedtime do your sleep?
Experts recommend leaving a two -hour window between your last day meal and your bedtime.
“Lying after meals can significantly increase your risk of being a reflux, which can disrupt your gold capacity,” says Dr. William Lou, Medical Director of Dreem Health.
As we have mentioned, digestion can also increase the basic temperature of your body, which works against the body’s natural need in preparation for rest at the end of the day. This may interfere with the production of Maatonon and in turn delays sleep (time to sleep).
Instead of 3 healthy sleeping breakfast
Don’t want to go to bed bed? No need. Here are some delicious gold breakfast that can in fact help you sleep better …
1. Summer fruits such as Qi’is, strawberries and pineapple
Not all food is a problem. Some, such as kiwi, strawberry and pineapple, can also promote the fruits of summer, sleep.
These include sleep -friendly nutrients such as vitamins, antioxidants, metonin and magnesium that can significantly improve the overall quality of your sleep.
Before you hit the bed, keep them in a beautiful smooth or berry cup like breakfast at night.
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2. Doria
The box can work well in two ways for your sleep. O .L, it can fill you for longer, so goodbye to hunger at night. Secondly, it can reduce sleep problems and promote better comfort.
In a study about athletes, it was found that all the grain had a positive impact on their sleep problems. In addition, you can add milk to the oatmeal, which is known as a powerhouse of the tripotophine, which results in the preparation of Melatonin and Seritonin, which is translated and restless.
3. Mixed nuts
Too slow to cut fruits or whip the oatmeal? Just catch a handful of mixed nuts. These are not just very good for your sleep (thanks to the magnesium in them) but also your intestines.
Nuts such as almonds and walnuts are natural sources of magnesium, Melaton and Triptopon, three largest sleep -friendly ingredients. However, it is better to choose an unauthorized options, as high level sodium may result in sleep disruption.
