You have trouble sleeping : here are many things that can affect the quality of your sleep from emotional distress to physical illnesses such as heartburn, kidney disease or diabetes.
Whatever the reason, overcoming enough sleep can make you cranky and slow during the day. If it persists for a long time, the likelihood of things like heart attack, stroke, neurological disorders and hypertension will occur.
So sleep does not spoil. Before a difficult sleep can help, the first thing to look at is your diet. Everyone knows that caffeine before bed is a recipe for disaster, so skip coffee or tea. But you may not have realized that some healthy foods can keep you awake all night.
What we eat before bed has a special effect on the quality of our sleep, but studies show that it also affects what we choose to eat the next day. A balanced diet in general is critical to maintaining a healthy sleep pattern, but there are some healthy foods that you should consume early in the day, as well as some unhealthy indulgences that may be behind insomnia. Here are 6 potential food culprits.
6. Citrus fruits
Fruits are generally a healthy choice, and dieticians recommend eating some at each meal. But citrus in particular may disturb your slumber because it is too acidic. It can lead to heartburn or painful intestinal reflux disease. you have trouble sleeping, make a good choice eating fruits at night
Citrus fruits are high in sugar, giving you a boost of energy when you need it. Eat citrus fruits in the morning with breakfast, and go to low-acid fruits and sugar as the day progresses. Late-day fruits include figs, raisins, apples, grapes, papaya and kiwi.
Cauliflower is a cruciferous vegetable that is packed with nutrition, and should be a regular part of your diet. However, broccoli also contains a lot of fiber that can take a long time to digest. In fact, all cruciferous vegetables are notorious for causing gas during digestion.
Other examples include Brussels sprouts, cabbage, cabbage, Broccoli, and vegetable cabbage. Eating a bedtime snack is likely to make you awake
If you have a lack of sleep due to urine frequency, you may want to avoid eating celery before bedtime.
Celery contains plenty of water, so even if you stop drinking after dinner, eating celery still fills the bladder. The same is true for other foods that are high in water, such as watermelon, cucumber and ice lettuce.
Meat, especially red meat, contains a lot of protein and fat. Therefore, digestion takes a long time and may keep you awake. It’s okay to eat meat for dinner, but it’s best to avoid a snack at bedtime.
If you’re struggling to fall every night, you may want to go ahead and stick to smaller portions of lean meats at dinner time, such as turkeys and chicken breasts, or vegetable sources of protein, such as yogurt and spinach.
Any protein source will take longer to digest and may not be good before bedtime but note that red meat is a very heavy source because of its fat content. Therefore, it is likely to cause indigestion or stomach cramps when lying down.
2. Spicy foods
Spicy foods are contraindicated before bed simply because they can cause stomach discomfort and heartburn. Heartburn tends to get worse when lying down because this acid accumulates around the esophagus. However, some studies suggest that warm food before bed can increase the incidence of nightmares!
Lack of sleep is not always a function of the struggle for sleep. Frequent waking throughout the night also steals hours of critical rest.
Nightmares are simply dreaming with connected negative emotions, but the body’s response from fighting or flying is likely to wake us more than just a happy dream.
1. Fast food
If we have arrived at bedtime and are still hungry, fast foods may crave because the brain is looking for something to make it feel comfortable as quickly as possible. Unfortunately, the body is difficult to digest for fast food and other fatty snacks, often leading to heartburn.
The more fat you eat, the more stomach acid and gas you will produce. you have trouble sleeping, pain makes sleep more difficult. If you have already immersed, try lying on your left side to reduce the amount of acid you have in your esophagus.
Despite all the above tips, you don’t have to go to bed hungry until you sleep well. Hunger at bedtime can negatively affect your sleep. The body still needs the energy to feed resting processes, and hunger pains can also be painful.
The trick is to stick to a small snack instead of a meal-sized meal. Good choices include a spoonful of peanut butter, sliced apple, scrambled eggs or a bowl of air-popping popcorn. Now we sleep!