"Disrupts Deep Sleep"... 3 Foods You Absolutely Should Not Eat Before Bed

Foods you should not eat before going to bed

Foods that disturb sleep include spicy foods, sweet foods, and greasy foods.

 

Spicy food

Spicy foods activate energy metabolism, raise body temperature, and interfere with deep sleep. To fall asleep easily, it is important to maintain a body temperature that is about 0.5 to 1 degree lower than average. Additionally, spicy foods can cause acid reflux, heartburn, and stomach pain. In particular, most spicy foods contain high levels of saturated fats and sodium. Greasy and spicy foods stimulate the digestive system, disrupting restful sleep and making the body tired the next day.

 

▷Greasy

Foods high in saturated fats and sodium, like greasy foods, do not help with sleep. They only cause temporary drowsiness due to a feeling of fullness. According to a study published in clinical sleep medicine, the more saturated fat consumed, the harder it is to fall asleep, and the level of fatigue recovery through sleep also decreases. Eating before sleep causes the digestive system to become active, which interferes with deep sleep.

 

Sugary foods

Sweet foods are made up of simple sugars. Simple sugars stimulate the brain and interfere with sleep. When consuming simple sugars, a large amount of insulin is temporarily secreted, followed by the secretion of the stress hormone cortisol, which increases alertness. In particular, chocolate contains caffeine. The caffeine found in the main ingredient, cacao beans, also stimulates the brain, leading to a state of alertness and excitement.

 

Foods that induce deep sleep

Foods that induce deep sleep include cherries, bananas, and oats.

 

Cherry

Cherries contain a high amount of melatonin. Melatonin is a hormone that helps regulate the sleep cycle. Additionally, cherries play a role in reducing the severity of insomnia. Therefore, people suffering from chronic insomnia can enjoy quality sleep by eating cherries.

 

▷Banana

Bananas are rich in magnesium and potassium, which help relax muscle tension, making the body feel comfortable and suitable for rest. Additionally, the abundant vitamin B6 in bananas, when consumed in the morning, promotes brain activity and clears the mind.

 

Oat

Oats contain a lot of tryptophan, which helps promote restful sleep. To sleep well, the sleep-inducing hormone melatonin must be secreted, and serotonin is needed at this time. Tryptophan is the amino acid used to produce serotonin. Tryptophan cannot be produced in the body and must be supplemented through food intake.

 

Source: Health Chosun

 

Eating food before bed can cause heartburn and indigestion, and it can promote diuretic and bowel movements, leading to trips to the bathroom during the night.

It is recommended to consume foods that help with deep sleep at least 3 to 4 hours before bedtime. These days, I also maintain an empty stomach from 8 PM until 12 PM the next day.

It definitely helps with restful sleep and makes my body feel light and good.