I'm very tired, but sometimes it's hard to fall asleep even after lying down to sleep. In such cases, you should review the food you ate before bed. There are foods that interfere with sleep.

 

It may be difficult to fall asleep immediately after eating spicy food because your body temperature rises. The components that give spicy flavor stimulate a receptor called TRPG 1 on the surface of the tongue, which is perceived as "spiciness."

When TRPG 1 is stimulated, adrenaline, a hormone that activates energy metabolism, is secreted, generating heat inside the body. However, for the sleep hormone melatonin to be secreted and increase the desire for sleep, the core body temperature (internal body temperature) must decrease. In fact, after falling asleep, the body temperature is 0.15 to 0.31 degrees lower than usual.

It could also be due to greasy foods like fried foods. Eating greasy foods causes the digestive system to work hard to digest them. The body becomes more active, making it difficult to fall asleep. According to a study published in the journal 'Clinical Sleep Medicine,' the more saturated fat consumed, the harder it is to fall asleep, and even if one sleeps, fatigue is less relieved.

 

Sweet foods like chocolate are also problematic. Simple sugars stimulate the brain and interfere with sleep. When simple sugars are consumed, insulin is temporarily secreted in large amounts, followed by the release of the stress hormone cortisol, which causes the body to become alert. Additionally, chocolate contains caffeine, which excites the brain. People sensitive to caffeine may wake up if they eat chocolate before bed.

 

Meanwhile, there are people who drink alcohol before bed because they believe it helps them fall asleep easily. It is true that alcohol makes it easier to fall asleep because it suppresses the central nervous system, causing the body to relax. However, it only shortens the time it takes to fall asleep and does not actually help with deep sleep at all. The aldehyde produced during alcohol metabolism causes an alerting effect, creating a state where even after sleeping, one does not feel rested.

 

===========

Things that disturb deep sleep

Spicy food

Sweet things

greasy food

Alcohol

 

This is almost dinner or late-night snack, that's the problem.