5 Dinner Mistakes That Steal Your Good Sleep
【One, Rich and Oily Dinners】Eating too much at night, or consuming a large amount of high-fat foods, will prolong the stomach's digestion time, leading to a poor night's sleep. The smart approach is to have your most substantial meal at breakfast or lunch, and keep dinner lighter and smaller. It's best to choose low-fat but protein-rich foods for a healthy and weight-loss-friendly meal.
【Two, Beverages or Foods Containing Caffeine】Caffeine stimulates the nervous system, causing breathing and heart rate to accelerate and blood pressure to rise, which can lead to insomnia. Furthermore, caffeine's diuretic effect may cause you to wake up frequently to use the restroom, making it unlikely you'll get a good night's sleep.
【Three, Having a Drink Before Bed】A small alcoholic drink before bed might lead to fragmented sleep, waking up several times during the night, or feeling unwell the next day. Additionally, research indicates that individuals with habitual alcohol consumption often experience sleep disturbances, waking up multiple times at night. Their REM (Rapid Eye Movement) sleep is suppressed, and their deep sleep phase is very short or almost non-existent. Therefore, people with habitual drinking habits may spend a lot of time in bed, but their sleep quality is very poor.
【Four, Foods That Cause Bloating】A bloated stomach is uncomfortable and makes it hard to fall asleep. Foods that can 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.
【Five, Spicy and Irritating Foods】Spicy foods like chili peppers, garlic, and raw onions can cause heartburn and indigestion in some people, thereby interfering with your sleep.