Avoid consuming these three foods as advised by a specialist, prior to retiring for the night
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A good night's sleep is essential for maintaining a healthy lifestyle, but certain foods can disrupt your sleep patterns. Here's a guide to the foods you should avoid before bedtime to ensure a restful night.
Caffeine, found in coffee, tea, soda, chocolate, and energy drinks, is a stimulant that can delay sleep onset and reduce sleep quality. It's best to avoid these caffeine-containing items within 4–6 hours of bedtime.
Alcohol may initially induce drowsiness, but it disrupts overall sleep architecture by reducing deep sleep and causing fragmented sleep. It's advisable to avoid alcohol in the hours leading up to bedtime.
Heavy, fatty, or fried foods, such as fast food, cheese (especially aged cheeses containing tyramine), and fried items, impair digestion, cause discomfort, and can trigger acid reflux, interfering with restful sleep.
Spicy and acidic foods can aggravate acid reflux or heartburn symptoms, making sleep difficult.
Sugary snacks and excessive carbohydrates may cause blood sugar spikes that disturb sleep and increase the likelihood of nightmares.
For better sleep, it's recommended to consume light, nutrient-dense snacks combining protein and carbohydrates that are easy to digest. Fruits, nuts, seeds, or lean proteins are ideal choices.
Bananas, for instance, combine tryptophan, magnesium, and potassium, which stimulate the production of serotonin and melatonin, promoting sleep. Pistachios have a high content of melatonin, known as the sleep hormone, and also magnesium.
Chicken breast provides proteins without excess fat and is rich in tryptophan, another sleep-promoting nutrient. However, it's crucial to consume these foods in small portions and with moderation.
Pineapple can cause stomach discomfort in people with reflux if consumed at night. Avocado, although a healthy food, has a slower digestion and contains tyrosine, an amino acid that could activate the brain and hinder rest if consumed before sleep.
These recommendations do not apply to individuals with specific dietary restrictions or allergies to these foods. The goal is to help choose the best time of day to eat these foods, especially for those with sleep issues.
Dr. José Manuel Felices warns about certain foods that, if consumed before bed, can interfere with sleep quality. By following these guidelines, you can improve your sleep quality and wake up refreshed and ready for the day ahead.
- Maintaining a healthy lifestyle requires good night's sleep, and avoiding certain foods before bedtime can ensure restful sleep.
- In the health-and-wellness realm, it is advisable to steer clear of caffeine-containing items, heavy or fatty foods, spicy or acidic foods, and sugary snacks before sleep, as these can disrupt your sleep patterns.
- For sleep promotion, one might opt for light, nutrient-dense snacks like fruits, nuts, seeds, or lean proteins; foods rich in tryptophan, such as bananas, chicken breast, and pistachios, can stimulate the production of sleep-promoting hormones like serotonin and melatonin.
