2024-04-21 10:41:35
Darkness, silence, moderate temperature. The ideal sleeping environment has been established. However, if you can’t sleep, food may be the cause.
According to sleep experts, what you eat that day can have a huge impact on how well you sleep at night.
“Food choices are an essential consideration in ensuring good sleep quality. “Some types of foods can promote sleep, while others can hinder it,” Dr. Chelsie Rohrscheib, senior sleep expert at New York-based sleep analytics company Wesper, recently told Fox News. said in an interview.
If you have trouble falling asleep after eating, waking up frequently during the night, or experiencing heartburn, acid reflux or indigestion, your food choices may be to blame, says Raj Dasgupta, senior medical advisor at Sleepopolis, a California-based sleep company. Dr. Raj Dasgupta said.
Restlessness, stomach discomfort, frequent urination, waking up tired or not fully rested are also signs that you should be suspicious of what you ate the previous day. Intense dreams, nightmares, and changes in sleep habits are other signs that food is disrupting sleep, Dr. Dasgupta said.
▼Good foods to eat for quality sleep▼
According to Dr. Rosiv, foods that help you sleep better include meals that are low in fat and rich in protein, meals that are high in fiber, and meals that are rich in complex carbohydrates.
“These food combinations help you feel full and satisfied throughout the night, prevent you from waking up hungry, and reduce the risk of indigestion and heartburn,” Dr. Lossiv said.
Foods containing dairy are especially beneficial because they contain tryptophan, an amino acid essential for producing serotonin and melatonin, two chemicals needed for sleep, she explained.
According to Dr. Dasgupta, bananas can also help promote sleep.
Bananas contain magnesium and tryptophan, which may help you relax and promote the production of sleep-inducing hormones.
Almonds are also good. This is because it contains magnesium, which relaxes muscles, and protein and healthy fats necessary to keep blood sugar levels stable.
Dr. Dasgupta also cited cherries and oatmeal, a complex carbohydrate, as sleep-friendly foods.
“Cherries contain natural melatonin, which may help regulate your sleep-wake cycle. Complex carbohydrates increase serotonin levels, and their melatonin content helps promote regular sleep.”
Kiwi is rich in antioxidants, vitamins, and serotonin, all of which help regulate sleep patterns. Greek yogurt and warm milk can also help you sleep better. If you are lactose intolerant, you can opt for warm almond milk, Dr. Dasgupta said.
▼Foods that can disturb sleep▼
According to Dr. Rosiv, some foods have a higher risk of causing indigestion and heartburn, which can interfere with falling and staying asleep. This includes foods high in fat and acid, foods containing caffeine, and spicy foods.
Dr. Dasgupta also advised, “Foods that are oily or heavy take longer to digest, which can make you feel uncomfortable and disrupt your sleep.”
Caffeine is well known as a cause of sleep disruption. Experts recommend avoiding caffeine about 6 hours before bedtime. This includes coffee, as well as some teas, sodas, energy drinks, and chocolate.
It is also a good idea to refrain from drinking alcohol. Dr. Dasgupta said that while drinking a little alcohol may seem like it helps you fall asleep, it disrupts your sleep cycle and reduces the quality of your sleep.
Dr. Rosiv warned that highly processed foods and foods containing high amounts of sugar can quickly raise glucose levels and increase the risk of hypoglycemia.
“When we are in a state of hypoglycemia, our brain will try to wake us up to eat more food to normalize blood sugar levels. Therefore, you should avoid these foods before bedtime.”
Overeating also reduces sleep quality.
Additionally, processed foods or junk foods containing various additives and unhealthy fats can disrupt sleep patterns.
Park Hae-sik, Donga.com reporter [email protected]
2024-04-21 10:41:35