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7 wrong eating habits that affect the stability of your sleep ... Learn them



Your food can greatly affect your getting a good night's sleep, so if you suffer from the inability to wake up in the morning or feel tired or insomnia, it may be time to change your diet, which negatively affects your sleep, in this report we learn about Wrong eating habits that must be avoided to get a healthy sleep, according to the US "CNN" site.


7 wrong eating habits that affect your sleep


1. Eat a lot of caffeine

 

One study showed that caffeine can interfere with sleep even when consumed up to six hours before bedtime.


Caffeine interferes with the action of a chemical known as adenosine, which has sedative properties and builds up in the brain to signal sleep.The stimulant compound can also interfere with circadian rhythms, which may delay the onset of sleep.


In addition to coffee, caffeine is found in tea, soft drinks, energy drinks, and chocolate.


2. Eat large and heavy meals

 

Eating a large and heavy meal can cause bloating, making it difficult for you to fall asleep or stay asleep. In addition, fats take longer to digest and can cause discomfort when lying down.


 Try to avoid high-fat meals at dinner, and wait at least two hours after eating before going to bed.


"Don't sit on the couch watching TV after eating. Do some stretches and move around," said Vandana Sheth, a registered dietitian in California who provides diet and sleep advice.


"A light, low-calorie snack may help reduce the hunger pangs that can disrupt sleep," said Gary Zamette, executive director of the Sleep Disorders Institute in New York City.


3. Eat a lot of sugar

 

Avoid bedtime snacks that contain a lot of sugar, which can disrupt sleep.Research suggests that eating large amounts of sugar can predispose postmenopausal women to night sweats.


4. Spicy foods

 

Spicy foods can contribute to heartburn, making it difficult to sleep and causing nighttime discomfort. Avoid chili, curry and hot red foods.


Additionally, highly acidic foods, especially soft drinks, can contribute to nighttime awakenings.


5. Too much fluid

 

Consuming large amounts of any fluids in the evening can increase the frequency of urination, which contributes to waking up during the night Try to avoid fluids near bedtime to help ensure a continuous night's sleep.


6. Excess weight

 

Excess weight may increase the risk of developing sleep apnea, which can affect the ability to breathe at night and disrupt sleep.


A high BMI is the most important indicator of whether or not someone will have sleep apnea.


7. Calorie restriction during the day

Some people who severely restrict calories during the daytime hours will rebound at night and consume food in the hours immediately before bed and during sleep, which may contribute to sleep disturbances.

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