The "Huangdi Neijing" (The Yellow Emperor's Inner Canon) states, "When the stomach is not harmonious, sleep is not peaceful." If your dinner choices are wrong, you may find yourself tossing and turning through the long night. So, which foods can "steal" your sleep?
Gassy foods. Some foods produce a significant amount of gas during digestion, leading to bloating and disrupting normal sleep. Examples include beans, cabbage, onions, broccoli, kale, bell peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, and beverages and desserts containing xylitol (a sweetener).
Spicy and salty foods. Spicy foods like chili peppers, garlic, and raw onions can cause heartburn and indigestion in some people, thereby interfering with sleep. Additionally, high-sodium foods lead to excessive sodium intake, which can cause blood vessels to constrict, blood pressure to rise, and result in tension and insomnia. For individuals with a history of high blood pressure, consuming high-sodium foods can potentially trigger hypertensive headaches and strokes.
Excessively greasy food. A rich and greasy dinner, or a large meal high in fat, places a heavy burden on the intestines, stomach, liver, gallbladder, and pancreas. It also stimulates the central nervous system, keeping it active and leading to insomnia. The wisest approach is to have your largest meal at breakfast or lunch, and keep dinner lighter and less substantial. For example, a dinner of celery with lily bulbs, or a millet porridge with lily bulbs and lotus seeds, can have a sedative effect.
Drinking alcohol before bed. Many people use alcohol to help them fall asleep faster. However, a small drink before bed can come at the cost of waking up several times during the night or feeling extremely fatigued the next day.
Vegetables that are too fibrous. Vegetables like chives, garlic sprouts, and mustard greens are not easily digested. If you must eat them, they should be well-cooked and not prepared with excessive oil or salt.
Cooking methods. For dinner, try to eat more boiled, stewed, or steamed foods, and fewer fried or grilled ones. Food should be soft rather than hard; for instance, rice should be cooked as soft as possible. It is also advisable to avoid overly sticky foods.