Food To Avoid When Your Have Trouble Sleeping
We’ve all experienced having some sleepless nights and had to deal with the fatigue the next day. Most of us have planned or created some methods to help us get a good night’s sleep such as drinking more water, working out and even changing our diet.
There are some types of food and drinks that are simply just not right for you if you’re having trouble sleeping. What you drink and what you eat determines your wellbeing and even your sleeping habits. However, TippyMart has come up with a list to guide you on the different meals and snacks that might be affecting your sleep!
This list is a guide to the different types of food to avoid when you are having trouble sleeping, however, note that this article is not stopping you from eating these snacks as well! Take these meals in moderation and at the proper time.
Dark Chocolate
Dark chocolate is known for having many benefits and how can one resist? The sweet taste of this treat just puts us in a good mood, and it’s good for the heart too! However, don’t be so deceived by the benefits and taste of dark chocolate. This chocolate compared to other kinds contains caffeine. Eating a large amount at a time will definitely disrupt your sleep at night. If you’re sensitive to caffeine, you might end up staring at the ceiling, rather than snoozing. Try eating this as an afternoon snack or for dessert, however avoid it at night as much as possible.
Chicken or Beef
These two can be a great addition to your diet providing the different nutrients needed in a day, but if you eat too much or right before you hit the bed, you’ll probably have difficulty sleeping. While protein is a much-needed nutrient and part of everybody’s diet, consuming too much protein-rich food especially for dinner or before sleeping may not be the best idea as these types of food are harder to digest. Your digestive system slows down up to 50% at night, and instead of sleeping, your body will be busy digesting.
Soda
A sneaky thief can turn up in unexpected places, you may not know it, but different carbonated drinks may affect your sleeping patterns as well. Drinks such as root beer and soda have high sugar content. Not only does it have high sugar, but these drinks also contain high caffeine as well! Taking in carbonated drinks that contain citrus as well could lead to an increase in acidity and could cause stomach pains at night.
Sodas are very refreshing especially during hot days, however be mindful of when and how much you consume. Avoid drinking these at night too! Too much caffeine and sugar can keep you up all night and lead to an energy crash after.
Broccoli
The curveball on the list. Although broccolis are loaded with vitamins and nutrients that are great for you, when it comes to digesting broccolis, it is slow.. Eating these is not bad, but eating too much of this fiber-rich vegetable will keep our bodies working hard into the night, which takes a long time to digest. Broccolis also contains a certain sugar that is indigestible and will lead you to produce a lot of gas. Too much gas in your system might cause stomach pains and make it harder for you to sleep.
Alcohol
If you have trouble sleeping, try to skip the alcohol. But wait, there’s a saying that alcohol helps us fall asleep?
Well that’s not quite the case. Alcohol does help make you more drowsy and lethargic, however the type of sleep you will be getting is not quality sleep. Once your body fully absorbs the alcohol, it could interfere with your sleep. Your sleep could be inconsistent and alcohol could cause the lack of rapid eye-movement (REM) sleep, memory loss, decrease in motor skills and headaches or migraines. The reason why people feel groggy or experience hangovers the next day is because they are not well-rested and are dehydrated.
Spicy Food
Since the body’s digestive system slows down, it can get really uncomfortable when you sleep lying down with a belly full of spicy and fatty food. It also triggers digestion, which could mean frequent trips to the bathroom. Spicy food does more than improve your taste buds, it can also irritate your stomach, particularly if you are drawn to heartburn. Some spices may increase your body temperature, which can make it harder to fall asleep.
The right diet is good for overall health. Strive to eat a healthy diet that emphasizes fresh fruits, vegetables, whole grain, and low-fat protein-rich in b vitamins. It helps regulate melatonin, the hormone that controls the cycles of sleep. Sleep is vital for us as it has an impact on our health. Luckily, we have various foods and drinks that contain compounds that help us manage our sleep cycle.
The following food that can help you fall asleep quickly
Fatty Fish
Fatty fish improve sleeping as they are rich in Vitamin D and omega-3 fatty acids. Also, it contains two nutrients that help regulate levels of serotonin. It is a hormone that is mainly responsible for the schedule of our sleeping and waking up.
Warm Milk
It is a common remedy used for people having trouble sleeping! Who says warm milk is only for kids? Milk is highly effective as it is rich in sleep-promoting compounds such as Tryptophan, Vitamin D, Calcium, and Melatonin. Low-fat milk is an excellent choice of snack as they are nutritious and low in calories. Take a glass before going to bed!
Nuts and Seeds
Fond of snacking on different nuts and seeds? Well it is one snack you can benefit highly from! The biggest reason for that is nuts and seeds are high in magnesium. Magnesium is known as the relaxation mineral, so that’s going to help you calm down and fall asleep as well as helps with muscle cramps, which is one of the common reasons when people wake up during the night because you don’t want to just fall asleep, you want to stay asleep. Another reason why people wake up in the middle of the night is their blood sugar. It causes energy crashes in most people, but nuts and seeds have fat in them, so that will help keep your blood sugar stable.
Banana
Banana has magnesium and potassium nutrients that can both help muscles to relax. They have tryptophan, an amino acid that promotes a relaxed and calm feeling. They’re high in vitamin B6, and the reason B6 is important is that you need it to actually make melatonin.
Cherry
Cherries or cherry juice are a great source of the hormone melatonin. Which induces sleep. According to research, people who drink an ounce of cherry juice sleep longer than those who didn’t. This might be due to high melatonin content in this fruit,
Kiwis
Kiwis are sweet, small fruits you can find in your local groceries! A study has shown that people who eat two kiwis at night have slept an extra hour, which is a long time for most people, especially if you’re struggling with insomnia. Kiwis are nutritious and low in calories, high in vitamin C and E and serotonin, and folate. All of these vitamins are going to help you. Kiwis would be so magical and help you sleep longer.
Sleep is essential to us and we all need it for energy to go through our everyday routines! TippyMart offers different meals, food and snacks to fit your diet! Get the best for you to fuel your mind. Just remember to take care of your mind and body!