A list of foods to avoid for a deeper sleep and better health
Sleep deprivation may affect physical and mental health, and increase the risk of diseases, such as heart disease and type 2 diabetes. Food choices may affect sleep, so in this article we review foods and drinks recommended to stay away from before bed.
Caffeine
Caffeine is a central nervous system stimulant; It increases alertness and activity. Therefore, foods and drinks that contain caffeine, including soda, coffee, tea, chocolate, and tiramisu, may negatively affect sleep and keep a person awake at night. Research shows that drinking coffee, even three to six hours before bed, can significantly interfere with sleep. Lack of sleep due to caffeine consumption leads to drinking a lot of caffeine the next day to counteract the feeling of tiredness, which can negatively affect the next night's sleep, the so-called coffee cycle. People differ in their sensitivity to caffeine according to their genetic differences. Some are very sensitive to this substance, and suffer from sleep-related problems, even if they consume a small amount of it, while others may take caffeine before bedtime, without experiencing sleep problems.
hot food
Eating spicy foods, such as hot peppers, slightly increases your core body temperature, which can negatively affect sleep. Spicy foods also cause indigestion, and increase symptoms of heartburn and acid reflux. When you lie down to sleep, these symptoms worsen, as the acid moves into the esophagus, causing irritation that leads to sleep disturbances, and staying awake at night. Therefore, people who suffer from heartburn and acid reflux are advised not to eat spicy foods before bed.
sugars
Studies have found an association between consumption of foods with a high glycemic index, insomnia and sleep problems. Foods with a high glycemic index are those that increase blood sugar levels quickly, such as refined carbohydrates, such as white bread and sweets, and foods that contain high amounts of added sugars.
These foods cause blood sugar levels to rise and fall dramatically, which stimulates the body to secrete the hormones adrenaline, cortisol, and growth hormone that lead to symptoms such as anxiety, hunger, and irritability. After eating a high-sugar meal, a person may feel sleepy at first, but changes in hormones, especially insulin, may cause him to wake up later in the night.
Fats
Studies have found that eating large amounts of foods rich in total, saturated and trans fats before bed, such as fried chicken, french fries, ready meals and donuts, is linked to insomnia and lower total sleep time. This may be due to a slow digestive system when sleeping, so eating a fatty meal can confuse the digestive system, leading to discomfort that can keep a person awake at night. Foods rich in fat also exacerbate acid reflux symptoms, negatively affecting sleep.
Ultra-processed foods
Research links eating ultra-processed foods, such as fast food, ready-made meals and sweets, to poor sleep quality and shorter sleep duration. These foods are rich in refined carbohydrates, added sugar, and saturated and trans fats, which have been linked to sleep disturbances. It also leads to weight gain and this may be linked to sleep problems, as it leads to difficulty breathing at night.
alcoholic beverages
Many people like to have an alcoholic drink before bed to help them relax. But studies show that although drinking alcohol may feel tiring at first, it can disrupt sleep and keep a person awake at night.
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