Sometimes I can't sleep well and wake up frequently in the middle of the night. In such cases, besides checking health status and sleep environment, also examine your eating habits. According to sleep experts from Fox News in the United States, the quality of sleep varies depending on what you eat.

Signs that food disrupts sleep

The body's signals that food intake is disrupting sleep are as follows.

Frequently waking up during sleep

Difficulty falling asleep after meals

Experience of heartburn, acid reflux, or indigestion at night

▲Experiencing abdominal pain and needing to use the bathroom more frequently at night

Dizziness and other symptoms upon waking from sleep. Additionally, experiencing intense dreams such as frequent nightmares or changes in sleep habits are also symptoms.

Experts say that attention should be paid to these signals to identify which foods and beverages impair sleep quality.

Foods that disrupt sleep

Some foods are likely to cause indigestion and heartburn, disrupting sleep.

▲High fat or mountain content

▲Spicy or hot

▲Rich and greasy foods are typical.

Since the stomach takes a long time to digest these foods, it can lead to decreased sleep quality, such as being unable to stay comfortable while sleeping. Caffeinated foods should also be avoided. Caffeine has an alertness effect that can interfere with sleep. To improve sleep quality, it is best to avoid foods containing even small amounts of caffeine, such as chocolate or gum, in addition to coffee and energy drinks. Be cautious of foods with excessive sugar content or heavily processed foods. Consuming these foods causes blood sugar levels to spike rapidly and then drop quickly to hypoglycemia, which in turn wakes the body in an attempt to restore normal blood sugar levels.

Foods that improve sleep quality

To achieve quality sleep, you should eat a meal rich in low-fat proteins, fiber, and complex carbohydrates.

A balanced meal composed of these nutrients helps maintain a moderate sense of fullness during sleep and can prevent indigestion or acid reflux.

Foods containing nutrients such as magnesium and tryptophan that improve sleep quality also help promote restful sleep.

Chelsea Lorschayve, a sleep expert from a U.S. sleep analysis company, said, "Milk and bananas containing magnesium and tryptophan, cherries containing melatonin that aids sleep, and almonds rich in magnesium are foods that help relax and induce proper sleep."

Meanwhile, overeating of any kind of food before bed is prohibited. Eating too much and feeling overly full can decrease the quality of sleep.

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I also want to improve the quality of my sleep.

I started taking magnesium, but

Not much different from before yet.

I don't think anything has changed.