Shocking Foods That Ruin Your Sleep: New research indicates that food is the predominant influence on the quality of sleep. The gurus dictate that the foods we consume have an appreciable effect on our sleep quality. Some foods can assist us to sleep soundly, while others may trigger sleep disturbances.
Foods That Can Disrupt Sleep
The intellectual expert behind these lines is Dan Gartenberg, who is on his name from New York City. He discovered that there are five specific foods and drinks that can interfere with a person’s night’s sleep. With his studies, he made it clear that taking these foods at cannot be a good idea before bedtime and may result in a restless night:
- Alcohol – People believe that alcohol is the way to sound sleep when it may disrupt the REM sleep cycle thus make them restless and tired in the morning. In fact, it plays the opposite role and can disturb the REM sleep cycle.
- Caffeine – It may not come as a surprise, but the perception that caffeine keeps you awake is right. Coffee, as well as energy drinks, can be a stimulating factor in the brain. Furthermore, it is likely that coffee consumption even in the late afternoon will negatively impact the process of falling asleep.
- Sugary Foods – Despite the fact that many people love the idea of eating something sweet before bedtime, the fact that sugar in sweets elevates the blood sugar level may lead to a scenario where the person experiences a slump and wakes up throughout the night. The good thing is that people often think they are having good things, but this does not necessarily mean they have sleep problems. Sure, the ability to stay awake is good, but sleep is the best thing that can happen and is actually the primary part of staying healthy.
- Citrus Fruits – Foods such as oranges, lemons, and limes are rich in acid, which can lead to an acid reflux manifestation, making the process of sleeping unfriendly.
- Spicy Foods – When the blood body heats up, spices elevate the body temperature and also contribute to acid production. Subsequently, heartburn can lead to restlessly moves in both the body and spirit, so a good night’s sleep does not come about.
Avoiding these foods before going to bed can be of help in case you do not have enough rest. (Source)
Best Foods for Better Sleep
Moreover, there are a few other kinds of food that can help people sleep longer and better. A fresh research from Japan probed the sleep patterns of more than 4k persons. More proteins in addition to dietary fiber are beneficial to getting better sleep.
- Protein-rich foods are among the foods such as eggs, chicken, fish, and shrimp which are able to prolong people’s sleep for 10 to 11 minutes on average.
- High-fiber foods include items such as vegetables, fruits, whole grains, and legumes. The consumption of these foods brings about the relaxation of the patients and a decrease in the number of nighttime awakenings.
- GABA-rich foods like organic, non-genetic, and fair-traded food, in particular, are foods that contain a high level of GABA, often referred to as a natural chemical responsible for promoting relaxation and sleep.
Experts are pinpointing these foods as essential items for your daily meals when you need better sleep. (Source)
Can Cheese Reduce the Risk of Sleep Apnea?
An unusual research suggests that cheese can, in fact, be helpful in preventing sleep apnea. In the process of their study, scientists evaluated the data of 400,000 breathing disturbances. They discovered that those who added cheese to their daily diets had a 28% less chance of getting sleep apnea.
The debate has yet to be settled. Some researchers claim that particular nutrients in cheese decrease inflammation and improve metabolic processes. But, they are quick to point out that consuming too much cheese can be risky. Maintaining a balanced diet and healthy weight are still the best methods of curing sleep apnea. (Source)
How Diet and Sleep Are Connected
It’s now quite common to find a methodical agreement among scientific articles that relate to the relationship between diet and sleep. Poor eating patterns are likely to cause disturbances in sleep, while those who adopt healthier dietary habits are more likely to report good sleep. The following is an introductory selection from some of the latest research studies:
- Non-nutritious foods cause bad sleep – Junk food, snacks that have been processed, and sweetened drinks are all possible causes of trouble in falling asleep and having a good night’s rest which will lead to sleepless nights.
- Healthy meals give a chance for deep sleep – Regular foods, meat that does not have much fat, and meals that are rich in fiber are the foods that help persons get more and better sleep.
- Food timing is crucial to feel good – The main issue here is that if you have your dinner too near to the time you plan to go to bed, then you could have problems with your stomach and it might lead to unrestful sleep as a result.
It is the experts who recommend to people to allow at least 2-3 hours for good digestion before they go to bed. Besides that, they add, it is better to drink herbal teas than to take caffeine at night time.
Our diet is a very important factor in the quality of sleep we have. Making the right food choices can lead to better sleep quality and overall health. Professionals agree in the fact that you should not eat or drink those foods that contain alcohol, caffeine, or the ones high in sugar right before bedtime. Instead, you should have a diet where you get a lot of protein along with a fair amount of fiber and nutrients.
Imagine you often have sleep problems, then changing your diet can be your first reasonable way to get to sleep. Sometimes it is just a few little changes of the things you eat that make you feel good and happy deep inside
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