From early birds to night owls, we all can agree that when we finally lay our heads on the pillow we’d like to actually go to sleep. Nothing is more annoying than insomnia, and the evidence is piling up that sleep is essential for good health.
Adults need about eight hours of sleep per night to function properly. Though the cause for sleeping problems can vary, your diet might play a role.
Eliminate possible culprits from your diet to see if helps you catch the ZZZs you need for a restful night.
1.Caffeinated Foods and Drinks
As a stimulant, caffeine increases a sense of alertness and can disrupt sleep when consumed too close to bedtime.
Caffeine stays fully active in your body for several hours after consumption.
Caffeine sources include energy drinks, chocolate, many teas and coffee-flavored ice cream and candy.
For enhanced sleep, have milk or a soothing herbal tea, such as chamomile or peppermint. Don’t go overboard on liquids, however, or your bladder could keep you awake.
Bacon cheeseburgers can tempt the most dedicated of dieters, but if you want a peaceful night’s sleep — do your best to abstain. Even if you don’t regularly get heartburn, you might feel its effects after a high-fat meal. The fat boosts production of stomach acid, which can rise into your esophagus, causing heartburn. It can also loosen the barrier between your stomach and esophagus, boosting risk of pain from the stomach acid.
3.Spicy and Acidic Foods
If you have gastroesophageal reflux disease, bedtime could turn into a nightmare, depending on what food you’ve recently eaten. Spicy or acidic food can cause heartburn, which is exacerbated by lying down and can prevent you from sleeping comfortably. Take a look at your dinner menus — acidic tomato sauce from your Italian food or the spice of Mexican or Thai dishes could be affecting your rest.
Protein is considered beneficial for weight loss because it’s harder for your body to digest, meaning it keeps you satiated for a longer period of time. That same effect, however, can disrupt your circadian rhythm and make it harder to sleep. Additionally, protein-rich foods contain tyrosine, an amino acid that stimulates the brain.