According to health experts, get a restful sleep is necessary for overall health. About 45 % people in Australia and U.S do not get enough sleep. Normally for adults 7-9 hours’ sleep is necessary. In real sleeplessness can upset our physical and mental health. Sleep deprivation also increase risk of heart disease, high blood pressure, cancer and diabetes. Actually the fact is that your food choices affect your sleep. Insomnia can create a memory loss. Here is a list of foods that could be preventing you from getting a good sleep at night.
- Caffeine and Beverages
Caffeine is a drug that triggers the nervous system of human being. Caffeine is found in coffee, chocolate, energy drinks, black and green tea. People use coffee to help them to wake up in the morning. Caffeine may delay your sleep time. Although coffee is energetic and make you alert for all the day but research shows that people who use caffeinated tea, chocolates many hours before bedtime, fall short time sleep at night. Consuming an extra amount of caffeine can cause faintness, fast heartbeat, headache, dehydration, sleeplessness and restlessness.
- Fast food and Processed foods
Fast food and other processed food also shortened the sleep duration. So ultra-processed food and fast food may not be the best choice for a tight sleep. These foods have ingredient to disturb sleep habits. Ultra processed food also a cause of weight gain. These foods consist of trans fat, refined carbs, and sugar. A case study of 2020 tells us that higher consumption of fast food result poor sleep in adults.
- Spicy foods
Eating spicy foods like chili peppers before going to bed may affect sleep duration. Spicy food may affect sleep hours in many ways. It can cause digestive problems, reflux and heart burn. Spicy food also increases body temperature. Spicy food make difficult to fall sleep. So avoid to eat spicy food before going to bed.
- Alcoholic drinks
Most of the people use alcoholic drinks to sleep fast and relax their mind. But drinking alcohol can cause disturbance in sleep during night and keep you awake at night. Alcoholic drinks decline your blood alcohol level. If a person use alcohol drinks regularly before going to bed, it may relax the mind and helps in tight sleep. But keep in mind it will affect negatively on your overall sleep hours. It keeps you awake later in the night.
- Fatty foods
Fatty foods like fried chicken, fatty meat can cause poor sleep. At night the body digestion system goes slow. So by eating fatty food before going to bed, difficult for a person to feel relax. It also shortened the sleep duration. A study in 2016 shows that women and men who eat fatty food, had poor sleeping hours. Research shows that if we take high amount of saturated fat, have negative affect on sleep pattern.
If you face difficulty in falling sleep tightly, avoid such type of food before going to bed. Different researches show that consumption of caffeinated tea, fast food, beverages, fatty foods, added sugar and alcoholic drinks may disturb your sleep hours. There is chance of waking up during night time. So use this type of food early day time and avoid these foods before going to bed.