Why do some foods make you fall asleep quickly and others don’t? Scientists have long been studying this issue, finding out the effect of food on the quality of night rest. Of course, sleep depends not only on the composition and quantity of food. It is influenced by the emotional state, the temperature in the room, the light, but in any case, you should pay special attention to what you satisfy your hunger with shortly before going to bed, especially if you have problems falling asleep. What foods work against sleep?
Smoked meats are not the best solution before bed
Smoked meats in themselves are not the best food, and even more so immediately before going to bed. The thing is that smoked meat contains a large amount of tyramine, a physiologically active amino acid that has a vasoconstrictive effect on the body and thereby increases blood pressure. But that’s not all. Tyramine stimulates the production of norepinephrine, which leads to excitation of the nervous system. Any smoked products have a bad effect on the quality of a night’s rest, inhibit falling asleep, and besides, they contain a lot of chemical additives that negatively affect all health in general.
If you can’t stop eating meat before bed, opt for a turkey. It is rich in tryptophan, an amino acid involved in the synthesis of the hormone serotonin, namely, it contributes to quality and long sleep. If the production of this hormone is disrupted, all circadian rhythms of sleep and wakefulness are also disrupted. Where else can you get tryptophan? From eggs, milk, seafood. By the way, dairy and sour-milk foods are an excellent choice for the last meal, because they contain calcium, known for its calming effect.
Coffee is the best drink in the morning
Everyone knows that coffee invigorates, so they try to drink this drink in the morning, but for coffee lovers there are no differences. Accompanying the last meal with a cup of fragrant and favorite drink, they go to bed, and then they are surprised that they cannot fall asleep for a long time. Coffee makes the heart and blood vessels work under conditions of increased stress, resulting in an increase in heart rate and blood pressure. Instead of resting, the brain begins to work actively, analyze the information received during the day, not allowing you to be distracted from the swarm of thoughts and tune in to rest.
In addition, this drink has a pronounced diuretic effect and can wake up a person more than once or twice in the middle of the night. For this reason, you should not eat foods with a similar effect for dinner — cucumbers, watermelons, radishes, celery. Actually, satisfying your hunger before bed with a diet rich in raw fiber is not the most useful habit, because it can provoke unwanted pain, cramps, bloating, which interfere with a quality night’s rest.
Hot and Spicy Foods: What’s the Catch?
Fans of spicy and spicy dishes, seasonings and sauces with mustard, horseradish, red pepper and other spices are very much at risk. The thing is that such foods can cause heartburn, which does not contribute to normal sleep. If heartburn recurs only from time to time and a person knows exactly what provoked it, it is enough to exclude these negative factors in order to establish a sleep and wakefulness regimen. If the attacks recur consistently, doctors suspect gastroesophageal reflux disease. With such a disease, the reflux of stomach contents into the esophagus occurs regularly, leaving its mark on the quality of human life.
In this case, it is better to seek help from specialists to find the cause of the pathology. Perhaps we are talking about a decrease in the tone of the lower food sphincter, an increase in intra-abdominal pressure, a violation of gastric emptying, or a decrease in the ability of the esophagus to self-cleanse. In any case, it is necessary to follow a diet for some time, giving up the habit of eating spicy, salty and sour dishes generously seasoned with spices at night.
Eating chocolate at night: good or bad habit?
Among all the sweets, chocolate stands apart. It is allowed to use it even on a diet and in general, scientists consider this food product to be incredibly useful for the body. It is difficult to argue with this, as well as with the fact that this delicacy improves mood and acts as a prevention of depression. Chocolate prevents the development of cardiovascular ailments, stroke and coronary heart disease, lowers blood pressure, strengthens the immune system, and even helps maintain your youth and beauty, but it also has a lot of “side effects” that can play a cruel joke when using this delicacy. for the night.
Chocolate contains caffeine and theobromine, which have a tonic effect. There are many other psychostimulating substances in it, and there are much more of them in bitter tiles than in dairy ones. But this does not mean at all that the slaves of their habit can replace dark chocolate with milk chocolate and continue to eat it before going to bed. Dairy treats contain more sugar and fat, which are quite capable of causing diabetes and obesity. Chocolate, like coffee, is best consumed in the morning.
Ice cream is not a treat for a good sleep
As you can see, sleep, its duration and quality largely depend on the food preferences of a person. If among the readers there are ardent lovers of ice cream, which they often use in bed, then with a high degree of probability they are faced with the problems of a night’s rest. And all because ice cream is a cold product. It constricts blood vessels, slowing down blood circulation and disrupting the process of digestion of food. At night, the stomach must rest, and so it is forced to work, and for this, it must also make increased efforts for this. And he will certainly need them, because ice cream contains a lot of saturated fats.
All kinds of additives in the form of nuts and chocolate will act as “batteries” for the mind, which means that you won’t be able to fall asleep for a very long time. Popsicles are also not the best solution. And although it is made from frozen juice, a lot of chemical dyes, preservatives and other harmful substances are added to it. It is best to drink a glass of kefir or natural yogurt at night, and soon you yourself will not notice how you plunge into the kingdom of Morpheus.