Many people complain about poor sleep due to fast-paced lifestyles, mental stress, and health issues... but often overlook one reason: eating the wrong things can also disrupt your sleep. In daily life, there are several foods that don't "get along" with sleep. Let's take a look to see if you're eating right!
1. Spicy foods like chili, garlic, and onions
A recent Australian study shows that after eating spicy food, body temperature rises during the first sleep cycle, leading to reduced sleep quality. It can also cause a burning sensation in the stomach and indigestion, which in turn affects sleep.
2. Meat broth
Treating yourself to a steaming pot of chicken or pork bone soup for dinner isn't always a good idea. Meat broths are greasy and high in calories, making them easy to cause weight gain and unsuitable for evening consumption. It's better to opt for them in the morning or at noon. Instead, you could choose some mushroom soup.
3. Greasy foods like pork
Because greasy foods加重 the digestive burden on the intestines, stomach, liver, gallbladder, and pancreas during digestion, they stimulate the central nervous system, keeping it in a constant state of work and leading to insomnia.
4. Gas-producing foods like sweet potatoes, corn, and peas
These produce a significant amount of gas during digestion. By bedtime, undigested gas can cause bloating, interfering with normal sleep.
5. Alcohol
Although alcohol can help you fall asleep quickly, it keeps your sleep in a light stage, making it difficult to enter deep sleep. Therefore, even if people who drink sleep for a long time, they still feel tired upon waking.
6. Foods that excite the brain, like coffee, strong tea, and cola
Especially for people who are particularly sensitive to caffeine, the stimulating effects may last longer. Additionally, caffeine has a diuretic effect; drinking too much coffee can increase urination, which can also disrupt sleep.
Several dietary choices for dinner that can aid sleep
Eat more carbohydrates. Eating the right foods at dinner is not only beneficial for your health but can also help you fall asleep. Foods rich in B vitamins. For example, foods rich in vitamin B12, such as animal liver, milk, and eggs, can help maintain stable nerve function, reduce anxiety, and promote sleep. Foods rich in vitamin B6, such as wheat and cabbage, can help with serotonin synthesis in the brain, aiding in sleep.