If you’re one of the millions in the world suffering from sleeplessness, you need to consider what you’re eating before bedtime as they might be what’s causing you not to have the quality of sleep you want. Here’s a quick list of foods that can disrupt and reduce the quality of your sleep.
Foods That Can Disrupt and Reduce Sleep Quality
Beyond increasing your obesity risk and cholesterol that may lead to high blood, fatty foods that are rich in protein, like steak, can gradually disrupt your circadian rhythm if eaten very close to bedtime. What’s worse, high-protein, high-fat diets are also linked to sleep apnea, which leaves people tired and irritable throughout the day, not to mention the health risks it can bring.
Consult your doctor immediately if you snore a lot and experience intense day lethargy. You might be prescribed a continuous positive airflow pressure (CPAP), sleep apnea mask, lifestyle changes or other treatment courses to correct the issue.
Spicy foods are exciting and delicious, but it can also disrupt your sleep. Lying down after you eat a heavy, spice-laden meal may result in heartburn and therefore, a sleepless night. Studies show that eating spicy food before bedtime not only lessens the overall amount of sleep you can get but also raises the body’s core temperature, which is linked to poor sleep quality.
A nightcap is supposed to help you unwind and get some needed rest after a long, tiring day. However, studies reveal that while alcohol can help you fall asleep faster, it can negatively affect your sleep cycle by lessening the amount of REM and SWS sleep – both of which are necessary for helping your body repair and restore itself.
If you’re thinking of binging on a take-out bucket of fries on a movie night, think again. Indulging in one or two fries before bedtime may not be enough to keep you awake, but an entire serving may push your digestive system to work so hard, you’ll have heartburn, both of which can lead to a restless night.
Eating even just a piece of dark chocolate might cure your sugar craving, but this can also lead to sleeplessness as certain dark chocolates, like Hershey’s Bliss Dark Chocolate, have as much as 25 to 38 percent of caffeine, the same amount found in a standard coffee cup. This is enough to keep you tossing and turning.
Ironic, yes. However, drinking decaf may not prevent the late-night jitters. Contrary to what commercials and popular belief say, decaffeinate coffee still contains enough caffeine to disturb your sleep, particularly if you’re caffeine sensitive. We suggest sticking to milk, which actually has chemicals that aid sleep.
Think it’s not the food?
If you strongly think that the problem goes beyond the food you eat, nor your lifestyle, perhaps you have an underlying case of obstructive sleep apnea, a serious sleep breathing issue that more and more adult is reported of having.
Consult with your doctor or a sleep physician, especially if you have a chronic snoring. Thankfully, treatments like CPAP and sleep apnea mask are readily available in the for treating sleep apnea.
The key is eating light and avoiding the food on this list before sleeping. Also, you may crave for specific foods that are not on this list, but might be what’s causing the restless nights. Either drink /eat your fave snack or food a long while before bedtime or avoid them all together. Best of luck!