There are many factors that can cause insomnia. The stress of life can make one feel anxious and restless, and the discomfort of illness can also make it difficult to fall asleep. However, you might overlook one of the most common lifestyle factors that leads to insomnia: your diet. The following 5 unhealthy dietary habits can unknowingly rob you of your sleep, leaving you tossing and turning every night.
1. A rich and greasy dinner
Eating too much in the evening, or consuming a large amount of high-fat foods, will prolong your stomach's digestion time, leading to a poor night's sleep.
A smarter approach is to have your largest meal at breakfast or lunch, and keep dinner lighter and less substantial. It's best to choose low-fat but protein-rich foods, such as fish, chicken, or lean meat. This eating habit also has the added benefit of helping you avoid weight gain. Research has found that calories consumed in the morning are most effectively utilized by the body.
2. Caffeinated drinks or foods
Many people have trouble sleeping because they drink too much coffee. Caffeine stimulates the nervous system, causing breathing and heart rate to speed up and blood pressure to rise. It also reduces the secretion of melatonin, a hormone produced by the brain's pineal gland that has a sedative effect. A cup of coffee or tea in the morning, or a can of cola in the afternoon, might be enough to perk you up from sleepiness.
However, for some people sensitive to caffeine, even a cup of hot cocoa in the afternoon can be enough to leave them wide-eyed and tossing and turning at midnight. Furthermore, caffeine's diuretic effect can cause you to wake up frequently to use the restroom, making it unlikely you'll get a good night's sleep.
3. Relying on alcohol for sleep
Many people rely on a "nightcap" to help them sleep. However, the price of a drink before bed can be fragmented sleep, waking up several times during the night, or waking up the next morning feeling terrible.
Additionally, studies have shown that people with chronic alcohol habits often experience sleep disturbances, waking up multiple times during the night. Their REM (Rapid Eye Movement) sleep is suppressed, and their deep sleep phase is short or non-existent. Therefore, a person with a drinking habit may spend a lot of time in bed, but their sleep quality is very poor.
4. Certain foods cause abdominal bloating
A bloated stomach is uncomfortable and makes it hard to sleep. If abdominal bloating often prevents you from getting a good night's sleep, it may help to eat fewer gas-producing foods.
Foods that may cause abdominal bloating include: beans, cabbage, onions, broccoli, Brussels sprouts, bell peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, grapefruit, and beverages and desserts containing sorbitol.
5. Spicy foods interfere with sleep
Spicy foods like chili peppers, garlic, and raw onions can cause heartburn and indigestion in some people, thereby interfering with your sleep.