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Reporter Lee Hae-rim's story
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Sometimes, you're so tired, but even when you lie down and try to sleep, it's hard to fall asleep. In these cases, it's important to reflect on what you ate before bed. There are some foods that can interfere with sleep.
It can be difficult to fall asleep immediately after eating spicy food, as your body temperature rises. The spicy ingredients are recognized as 'spicy' by stimulating a receptor called TRPG 1 on the tongue surface.
When TRPG 1 is stimulated, adrenaline, a hormone that stimulates energy metabolism, is secreted, generating heat within the body. However, for melatonin, the sleep hormone, to be secreted and the desire for sleep to intensify, core body temperature (internal body temperature) must decrease. In fact, after falling asleep, body temperature is 0.15 to 0.31 degrees Celsius lower than usual.
It could be because of oily foods like fried food. Eating fatty foods causes your digestive system to work harder to digest them, which can make it harder to fall asleep. A study published in the journal Clinical Sleep Medicine found that the more saturated fat you consume, the more difficult it is to fall asleep, and even if you do sleep, you're less likely to feel fatigued.
Sweet foods like chocolate are also a problem. Simple sugars stimulate the brain and disrupt sleep. Consuming simple sugars temporarily triggers a surge of insulin, followed by the release of the stress hormone cortisol, which arouses the body. Chocolate also contains caffeine, which stimulates the brain. For those sensitive to caffeine, eating chocolate before bed can cause waking.
one side, People who drink before going to bed because they believe that drinking alcohol helps them sleep better Here's the thing. It's true that drinking alcohol makes it easier to fall asleep. This is because alcohol depresses the central nervous system, relaxing the body. However, it only shortens the time it takes to fall asleep and doesn't actually help you sleep deeply. The aldehydes produced when alcohol is broken down cause a stimulating effect, making you feel like you've slept, even if you're not.
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Things that interfere with sleep
spicy
honey
Oily
alcohol
This is almost always a dinner menu or a late night snack.