Diet gun

Diet and sleep are quite connected, but it is true that a balanced diet alone will not benefit our sleep if we have bad sleep habits.

We should NOT consume before bedtime:

1. Caffeine

Coffee and anything containing caffeine such as energy drinks, cola drinks, dark chocolate, dark chocolate ice cream are foods that disrupt sleep as caffeine causes the production of adrenaline, which has a stimulating effect and increases alertness, it can also reduce the time of deep sleep (slow wave sleep), which is important for the rest and rejuvenation of the body, it can also lead to more frequent awakenings during the night.

We should avoid consuming coffee, tea, energy drinks and other caffeinated beverages at least 5 hours before bedtime.

2. Alcohol

When we consume alcohol, we fall asleep faster and deeper. When alcohol is depleted from our body, it can wake us up during the restorative stages of sleep.

Because alcohol suppresses the body’s muscle tone, affecting the respiratory muscles, it can worsen apnea in patients suffering from apnea syndrome.

3. Spicy foods

Consuming spicy foods irritates the digestive system and can cause indigestion and heartburn, which will affect our sleep.

Also, consuming red pepper, because it causes an increase in body temperature while under normal conditions the body temperature decreases during sleep, will make it difficult for the body to make this temperature transition.

We should avoid consuming spicy foods at least 3 hours before bedtime.

4. Foods High in Fat and Protein

High-fat foods can cause us sleep problems because fat delays digestion. Digestion naturally slows down by 50% during sleep, so digestion will literally be incomplete.

Foods high in protein can also disrupt sleep because they take a long time to break down, delaying digestion.

Foods containing the amino acid tyramine cause the brain to release stimulants, which can delay the onset of sleep. Tyramine can also cause the release of adrenaline, which increases alertness, making our sleep restless.

Foods that contain tyramine are mature cheeses (blue cheese, Roquefort and cheddar), smoked and processed meats (cold cuts, salami), salted cod, soy sauce, sour milk, kefir.

5. Large amounts of food

Any food consumed in large quantities before bedtime will create indigestion by delaying digestion because the body can digest and absorb a certain amount of food at each meal.

Any excess food, regardless of its type, whether it is proteins or carbohydrates or fats, the body converts it into triglycerides (fat) and stores it, this conversion is not easy and takes more time to be done by the body.

In general, eating a full meal right before bed can lead to digestive problems, such as gastroesophageal reflux, bloating, indigestion.

Maintaining a consistent and balanced meal schedule helps with digestion and absorption and enhances sleep quality.