7 Bad Food Habits That Affect Sleep Quality
Sleep is very important for overall wellbeing and general body health. Sound and restful sleep will make you wake up feeling refreshed the next morning. There are various things affecting sleep quality including your food habits. There is no bad food but how you eat particular foods might affect your sleep quality. Check out some of the bad food habits that might be affecting your sleep.
Caffeinated drinks and food
Coffee and energy drinks have caffeine that really helps when feeling tired. You just need to grab a drink to take you through the day. However, it is not good to drink caffeinated drinks after lunch and near bedtime. The drink will make your mind hyperactive active to interfere with your sleep. Additionally, avoid foods containing dark chocolate high in caffeine late in the day.
Spicy foods are delicious and come with multiple health benefits. However, eating spicy food closer to bedtime is not good. You mind end up suffering from indigestion, acid reflux, and heartburn. Keep in mind that the heartburn might worsen when lying down. This might result from acids creeping up into tour esophagus and burning its sensitive lining. With such conditions, you are less likely to catch some restful sleep.
Eating food rich in fats causes poor and fragmented sleep. The fat triggers digestive process leading to a buildup of stomach acids while sleeping. These acids might creep into your esophagus leading to discomfort and subsequent poor sleep. Sleeping on the best mattress in UAE significantly improves sleep. However, this is possible if you limit eating fatty food. The fat destabilizes orexin production a neurotransmitter for regulating sleep and wake cycle with melatonin.
It is good to eat protein-rich food during the day but not so much before bedtime. Digestion of protein is harder and it contains the amino acid tyrosine for encouraging brain activity. Eating too much protein before bedtime will disrupt sleep by keeping the digestive system busy. Your body will spend time breaking down the protein instead of focusing on sleep. This might make you awake for most parts of the night.
It is not good to eat watery foods such as watermelon and celery. These natural diuretics push water through the system. Eating these foods or drinking too much before bedtime might make you lose sleep. You are likely to wake up multiple times wanting to use the bathroom. The more trips you make to the bathroom, the less you are likely to sleep. To avoid this, drink enough water during the day and use the bathroom before going to bed.
Heavy meals before bedtime
Most things in life require moderation including eating before bedtime. Overeating before bedtime might make you lose sleep as the body focuses on digesting the food. You can’t rule out the possibility of finding yourself hungry before sleep time. The trick is to just eat a light snack containing calcium and tryptophan including cheese, cereal, crackers, and toast with peanut butter.
Most people believe that alcohol can make them sleep easily. Although it makes you drowsy and it doesn’t encourage falling asleep faster. Alcohol just disrupts sleep while inhibiting entering deeper phases of the sleep cycle. As the body metabolizes alcohol, more restorative REM sleep is impaired making you wake up tired with poor concentration. Additionally, alcohol is diuretic making it likely to make you visit the bathroom regularly throughout the night. It is okay to have a drink or two while having dinner but to avoid a glass before going to bed immediately.
Grabbing a snack late at night
Eating several small snacks throughout the day is a healthier lifestyle. However, this should stop during the day. Snacking regularly throughout the night is likely to cause sleep deprivation. The snacks will the digestive system busy throughout the night leading to poor sleep. Apart from sleep deprivation, excessive snacking encourages unwanted weight gain.
Negative consequences of poor sleep
After knowing the food habits that might affect your sleep quality, it is time to realize the consequences of not getting good sleep. You sleep adequate sleep to give the body time to maintain itself to ensure that you wake up more refreshed and energized the next morning. Below are some of the consequences of not getting quality sleep.
Key take home
Minding about what you eat is very important for your overall health and sleep quality. It is important to know the best food to eat and at the right moment. Eating particular foods at odd hours will destabilize your sleep quality. Knowing the right sleep-enhancing foods to eat and when backed by sleeping on a quality mattress are the ingredients for quality sleep.