Have you noticed that you can’t sleep? Here, your diet may be “to blame” if you fall asleep and wake up several times during the night.
Many assume that insomnia is mainly due to restless and persistent thoughts. Sometimes it is like that, but more often it is a matter of keeping a schedule and eating.
Insomnia: 5 foods to avoid
1. Foods with a high fat content
You probably didn’t know that a diet high in saturated fat and low in fiber can lead to lighter sleep. You will wake up more at night. If you eat large amounts of food high in saturated fat, it can affect your deeper sleep as well as your overall sleep quality. Making it more difficult to stay awake during the day, this sleep—which doesn’t reach deep REM levels—occurs earlier in your sleep cycle.
2. Foods rich in caffeine and chocolate
Hot chocolate may seem like a great choice before bed. However, it contains caffeine, the enemy of sleep. When it is accompanied by sweets or cookies, then you get a lot of sugar. This gives the body quick energy when it normally needs to wind down to sleep.
3. Desserts with sugar
Refined carbohydrates and sugar can cause anxiety and insomnia. They can also cause late night cravings. Participants in a research study who consumed more sugar spent less time in slow-wave sleep, essential for healing and immune function. They also took longer to fall asleep and, once they did, were more restless and woke up frequently during the night.
4. Night drinks with alcohol
Sometimes alcohol is consumed because, among other things, it causes drowsiness. On the other hand, according to studies, alcohol causes more restless sleep. This is because the sedative effects wear off after a few hours. Studies show that after three nights of drinking alcohol before bed, the body becomes more resistant to alcohol-induced drowsiness.
5. Spicy foods
Very acidic foods that can cause heartburn are often the cause of sleep disruption. Spicy dishes, such as those made with tomato products, can also have a similar effect. Citrus fruits, marinated dishes such as olives and pickles, and dairy products can be the cause of heartburn in some people, thus causing insomnia.
An empty stomach can worsen insomnia. A healthy light snack, such as a banana with peanut butter, or fruit, such as kiwi, or cherries, can help you fall asleep and stay asleep. Also a high fiber diet can also lead to less wakefulness at night.
See your doctor if you have chronic problems with insomnia. Perhaps there is some other underlying cause. But some dietary changes can definitely help.
Source: scitechdaily.com
