Blockades, working from home, and everything in between have certainly changed our sleep schedule over the past year. Some of you may have faced sleep disorders or even worse – insomnia. And sleep deprivation causes problems such as indigestion and acidity, as well as mental health problems such as anxiety and depression. Apart from exercises such as meditation, mindfulness, exercise, and deep breathing techniques, even what you eat can affect your sleep. So, if you’re aiming for a good night’s rest but can’t achieve it, here are some eating habits you should avoid for a good night’s rest!
Avoid these 5 eating habits before you go to bed
- junk food: Like pizza, hamburgers have refined flour and monosaccharides that take a long time to digest, disturb the digestive system at night and interfere with sleep, and the high sodium content leaves a feeling of fullness and sleep. It can cause discomfort to rob. You may also be thirsty after eating junk food. High-calorie foods are slow to digest and can cause upset stomach, cramps, bloating, and heartburn if eaten before bedtime.
- sugar: Sugar-rich foods give you extra energy that you don’t need at night. Eating lots of sugar before bed can cause your blood sugar to rise, and when your body releases hormones to control it, it drops rapidly. This fluctuation in hormones and blood sugar levels impairs sleep. Another reason to avoid starchy and sugary foods is to give them enormous energy and make them very active in a very short period of time.
- Spicy food: Something like chili peppers before bedtime can cause indigestion and make it difficult to sleep well. It is speculated that this is because capsaicin, the active ingredient of chili peppers, affects sleep through changes in body temperature. Eating spicy foods near the bed causes sourness and exacerbates the symptoms of gastroesophageal reflux disease (GERD). Some studies claim that spicy foods can cause nightmarish brain waves that you throw and turn all night. So eating those peri-peri fries for dinner may not be a good idea.
- caffeine: Is a stimulant that boosts heart rate and alertness. This is the opposite effect you want when you are trying to sleep. The role of caffeine (included in coffee, tea, chocolate and cocoa) is to make the sleepy soul active and attentive. Caffeine delays and shortens an individual’s sleep time. Dark chocolate contains polyphenols, which are also an amazing source of caffeine. 20gm of dark chocolate contains about a quarter of caffeine as a cup of coffee and about half of caffeine as a cup of green tea or black tea. It takes 6-10 hours to remove caffeine. So if you plan to go to bed at 10pm, enjoy dark chocolate around 4pm.
- alcohol: Suppresses melatonin. Melatonin is a hormone that regulates the body clock and negatively disturbs the body’s circadian rhythm. This is the reason for waking up during sleep. Alcohol also dehydrates you on frequent washroom trips and often makes you thirsty in the middle of the night. It interferes with the body’s other sleep-wake regulators, the internal sleep drive. Alcohol increases the levels of adenosine, a chemical that regulates sleep by naturally rising in the body. The adenosine-enhancing effect allows you to sleep at times other than natural times, disrupting your natural sleep-wake cycle.
We hope this article on 5 eating habits you should avoid before going to bed will help you catch up with your very needed rest time! Let us know what you think in the comments below!
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Sleep well, #BeTheForce