Nutrition plays an important role in our health, and what we eat at bedtime can have a great impact on rest. Incorrectly selected foods can cause insomnia, a feeling of heaviness in the stomach, heartburn, or even disturb the hormone balance responsible for quality sleep.
If you want to sleep well and wake up, you should avoid certain foods before going to bed.
Caffeine -containing products – not just coffee
Caffeine is one of the main disturbances of sleep. It stimulates the nervous system and persists for a long time and may prevent you from falling asleep. Many know that you should not drink coffee at bedtime, but caffeine is also available in other products:
- In black and green tea – Although green tea is considered healthy, it still has caffeine, which can act as a stimulant.
- In energy drinks – Caffeine and sugar in them cause a sudden burst of energy, but later exhaustion.
- In chocolate – Especially in black chocolate contains caffeine and theobromine, which can disrupt sleep rhythm.
If you want to drink a warm drink in the evening, choose herbal teas such as chamomile or mint that helps you relax.
Fat and heavy food – the digestive system works at night
Difficulty dishes such as fried, fast food or too much fat products can cause stomach discomfort. At night, the body should rest, not digest heavy food.
If you eat fatty foods at bedtime, you may have heartburn, a feeling of severity and even sleep phases.
Sharp products – stomach irritant
Chili pepper, chilli or spicy sauces can cause an increase in stomach acidity, which can be particularly unpleasant in bed. In addition, studies show that spicy foods can lift the body temperature, which adversely affects the quality of sleep.
Sugar -saturated products – a burst of energy before bedtime
If you eat sweets at bedtime, the body gets a large amount of sugar, which causes blood glucose levels to rise suddenly and then drop. This can lead to an unpleasant feeling of alertness and even interfere with falling asleep.
In addition, excessive consumption of sugar in the evening promotes weight gain.
Alcohol – a false approach to relaxation
Many believe that alcohol helps to relax, but in reality it is detrimental to sleep quality. Alcohol can help you fall asleep faster, but interferes with deep sleep phases, so you may feel sleepless in the morning.
Acid Products – Possible Happy Covegers
Citrus fruits, tomatoes, sour berries can irritate the stomach and cause heartburn, especially if you are sensitive to acidic products. If you want to snack in the evening, choose a banana or yogurt.
Too much water – night wakes
It is necessary to drink water throughout the day, but if you drink too much fluid at bedtime, you may need to get to the toilet several times a night. This will disrupt your sleep rhythm and prevent you from fully rest.
What to eat instead of that?
To ensure good sleep, you can choose light and healthy products to help you relax:
- Bananas – Has magnesium and potassium that helps relax the muscles.
- Yogurt or curd – Has triptophan, which promotes the production of melatonin (sleep hormone).
- Oatmeal – Helps stabilize blood sugar levels and causes a feeling of satiety.
Nutrition has a major impact on sleep quality. To sleep well, avoid caffeine, fat, spicy, sour food, sugar and alcohol at bedtime. Instead, choose light, protein -rich products to help you relax and prepare for a quiet night.
Photos associative © canva
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