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Meeting the globally recommended hours of sleep is one of the most common challenges, as figures indicate that 45% of adults in Australia and the United States do not get enough sleep.
According to the National Heart and Lung Institute, insomnia and sleep disturbance are linked to a group of chronic health problems such as blood pressure, heart disease, and diabetes, in addition to other problems related to mental health, cognition, and concentration, and one may investigate the causes without considering what one eats before sleep.
Nutrition experts have revealed a group of foods that interfere with an individual’s circadian rhythm and negatively affect sleep patterns when eaten late at night, including:
Drinks and foods containing caffeine
Caffeine is one of the most famous substances that cause insomnia, as it acts as a stimulant to the central nervous system, which enhances the feeling of alertness and activity, which is why foods and drinks that contain caffeine interfere with sleep.
A 2017 systematic review revealed that caffeine increases the time it takes to fall asleep and reduces the recommended total time.
Caffeine is found in coffee, tea, soft drinks, energy drinks, and chocolate, as well as foods that contain kola nuts or have caffeine as an ingredient, such as tiramisu candy or coffee cake.
hot food
Johns Hopkins University sleep medicine expert, Dr. Charlene Gamaldo, explains that spicy foods that contain large amounts of spices and seasonings cause some digestive problems such as indigestion, heartburn, and gastrointestinal reflux. She adds that eating it before bedtime causes stomach acid to move into the esophagus, which leads to difficulty in achieving the state of relaxation required for sleep and enhances the lack of rest.
An Australian study from the University of Tasmania found that capsaicin found in spicy foods disrupts the body’s thermoregulation process and raises its core temperature, which hinders the ability to sleep (the ideal body temperature for sleep ranges between 66 and 70 degrees Fahrenheit).
High glycemic index foods
Represented in Refined carbohydrates Such as white bread, potatoes, and sweets such as ice cream, cakes, biscuits, and other foods that contain large amounts of added sugar, which stimulate the secretion of insulin, causing a disturbance in blood sugar, and changing the level of hormones in the body, thus leading to intermittent sleep. It also causes inflammation and dysfunction. Beneficial bacteria in the body.
An American study, conducted in 2019 on more than 77,000 women, linked eating foods with… Glycemic index High blood pressure and insomnia in women, especially after menopause.
Foods rich in fat
Eating foods rich in fats, especially saturated fats, such as fried chicken, French fries, and mozzarella sticks, affects the quality of sleep, as they cause a burden on the digestive system, whose work slows down to 50% while we are sleeping, and thus the food remains in the stomach for a longer period, which leads to a feeling of discomfort. And anxiety at night.
In a study published in the Journal of Clinical Sleep Medicine in 2015, researchers at Columbia University found that participants whose dinner included foods rich in saturated fats were more susceptible to sleep disturbances and waking up at night. The study advised grilling or steaming food if possible instead of frying.
Salty foods
Eating salty foods at night increases water retention in the body and feelings of dehydration, and the European Endocrine Society found that those who eat foods rich in salt before bed, such as salty nuts and potato chips, increase their night awakening.
Cruciferous vegetables
Cruciferous vegetables, such as cauliflower, arugula, broccoli, and cabbage, add many essential vitamins to the human body, but they contain a large amount of insoluble fiber, which makes them take longer to digest, and thus a feeling of fullness, which is not what the individual needs when sleeping. Some of them, such as celery, have diuretic properties, which is why experts advise avoiding eating them at night.
Fast and ultra-processed food
Research links diets that rely on fast food and ultra-processed foods to lack of sleep, including a Korean study conducted by researchers from Hallym University in 2018 that included data on more than 118,000 teenagers, between the ages of 12 and 18 years, and it became clear that their sleep problems were linked to eating meals. Quick and instant noodles.
Foods containing tyramine
Fermented foods, such as cheddar, brie, blue cheese, Parmesan, sour cream, yogurt, soy sauce, and processed meats such as salami and pepperoni, are high in tyramine, an amino acid that stimulates the brain to release the hormone norepinephrine, which promotes feelings of alertness.
Acidic fruits
Citrus fruits, such as grapefruit, lemon and orange, contain a high percentage of acids that affect metabolism and increase acid reflux at night, so they should be eaten in the morning or afternoon.
Tips to get rid of insomnia
Experts advise focusing on Foods that promote sleep At night, such as cherry juice, which is a natural source of melatonin (the sleep hormone), as well as turkey slices, as they contain a large percentage of the protein tryptophan and also promote a feeling of sleepiness.
Early dinner timeIt should be light and include nutrients rich in magnesium or whole wheat grains and oats, which help release the hormone serotonin, which causes drowsiness.
Follow a balanced diet It avoids anxiety and sleep disorders.
Go to bed at the same time Every night.
Ventilate the bedroom well, Especially during the transitional periods between climatic seasons.
