Many people often lose sleep at night without realizing that the main foods consumed daily are the culprits of insomnia and greatly affect the quality of sleep.
Certain foods should not be eaten at night
1. Eat fatty meals for dinner
The dinner is complete, at bedtime, the speed of digestion slows down.
Busy day job, evening is family reunion time, so many people have a habit of cooking a lot of food, especially fried dishes at dinner. However, when dinner is complete, at bedtime, the speed of digestion slows down. If you eat too much protein, it will slow down digestion in the intestinal tract. Therefore, experts advise people to avoid eating fatty foods for dinner, which will affect the body’s resting process, especially affecting the quality of sleep.
Recommendation: It is best to eat a variety of foods for breakfast or lunch, as the body makes the best use of calories in the morning. Eat as few meals as possible and eat as few as possible. If you eat meat, it is best to choose meats that are low in fat but high in protein, such as fish, chicken, or lean meats.
2. Coffee, special tea
Drink coffee and tea at night, which can make you irritable, anxious, and sleepless.
A cup of coffee in the morning can make your mind more alert, work and study more efficiently. But for sensitive people, in the afternoon or evening, drinking coffee and tea can make you irritable, anxious and sleepless. Plus, since caffeine has a diuretic effect, it’s easy to get up in the middle of the night to go to the bathroom.
Recommendation: Recommend everyone to drink coffee or tea before 2 a.m..If you suffer from insomnia and regularly drink coffee, it is recommended to reduce coffee consumption for 2 weeks or not to consume caffeine completely. If your sleep improves, you may want to say “goodbye” to coffee.
3. Gas producing foods
When you are finished eating gas-producing foods, your stomach will start to feel bloated and upset.
The human body lacks enzymes to digest carbohydrates such as oligosaccharides and polysaccharides. Therefore, these foods are not easily digested in the small intestine until they are broken down and used by the intestinal bacteria in the large intestine, and then produce large amounts of gas. Just like people who like to eat sweet potatoes, this will happen if they eat a lot of sweet potatoes at night. Once you eat a lot, your stomach will start to feel a little uncomfortable, until bedtime also resolves this situation and affects the quality of sleep.
Gas generating foods include: beans, potatoes, sweet potatoes, taro, corn, citrus fruits, grapefruit, sweeteners. At dinner, eat these foods as little as possible.
4. Vegetables
Cruciferous vegetables should not be eaten before bed as they can cause indigestion.
Crop health director nutritionist Pooja Banga says cruciferous vegetables such as broccoli, cauliflower and cabbage are all healthy foods. However, this does not mean that we should eat it near bedtime as it can cause indigestion. People with severe kidney disease should not eat cabbage because of its high potassium content. People who are cold, prone to diarrhea, and urinate at night should be restricted in their diet. Therefore, Ms. Banga recommends that you eat vegetables for breakfast or lunch.
5. Ice cream and foods high in sugar
Eating sugar at night makes it easy for the body to store bad fat, which leads to weight gain.
According to the India Express, ice cream is the favorite dessert of many people. But eating ice cream and sugary foods like cakes and candies before going to bed is a bad habit. Similar to cheese, it takes a long time for the stomach to digest creams and sweeteners. Eating sugar at night makes it easy for the body to store bad fat, which leads to weight gain. It is also the culprit causing sleep disturbances, insomnia due to excess energy.
6. Chili and spicy foods
Chili, spicy foods also cause heartburn, indigestion …
Spicy foods are essential for boosting your metabolism but also ruining your sleep. Chili, spicy food also causes heartburn, indigestion, increase heat generation in the body.
There are some healthy tips for eating and drinking at dinner.
1. Avoid overeating at dinner
After eating, blood flow to the digestive tract and blood flow to the brain decrease. At first, people will feel drowsy. However, the brain will soon adapt to this situation. Eating large amounts of food over and over again will cause the brain to become overactive, often leading to insomnia.
2. Dinner should be 4 hours from sleep
It is best to have dinner 4 hours before bedtime. If you are hungry late, choose light foods or liquid foods. You can now eat some porridge or eat small amounts of cookies and milk.
3. Eat good foods for sleeping
In addition to avoiding foods that affect sleep, you can eat a sufficient amount of foods such as cherries, bananas, fish, and milk at night.
Cherries contain melatonin, which is good for sleeping. Bananas are also a sleepy fruit because they contain magnesium as a muscle relaxant. Meats and fish are also rich in “natural tranquilizers”. Milk contains tryptophan which can cause the brain to secrete substances that cause drowsiness, so it is also good to drink the milk before bed.
