To improve the quality of sleep and maintain physical and mental health, especially in the USA’s current accelerated economic development stage, more and more young people are becoming anxious. And many have formed a variety of bad habits; therefore, starting from simple dietary problems, it may be possible there is more excellent operability! Let’s take a look at the author’s original text.
According to a study by the Centers for Disease Control and Prevention (Centers for Disease Control and Prevention), and another study published online in the Journal of Community Health in September this year on American office workers, more than three in every adult do not get enough sleep.
But you may not need research to tell you that you are not getting enough sleep. The study also found that this problem is becoming more and more serious, and its impact covers everything from work performance to road safety. Lack of sleep can even increase the risk of diseases such as diabetes and heart disease.
Many factors—from stress to whether you like exercise—can affect sleep quality. Our diet can also act. The food we eat influences the duration and quality of our sleep or rest.
First of all, see how much you eat and when?
Before you put your head on the cushion, it is essential to consider how much you eat and when. Experts say that it is better to arrange many snacks and meals throughout the day rather than consuming most of the calories later in the day and eating a large meal before going to bed at night. This more massive food will slow down digestion and leave a lot of gastrointestinal work to do when you try to sleep off.
I encourage customers to pay attention to portion size before going to bed. “If you feel satisfied and happy, and it is hard to fall asleep and stay sleeping.” Consistent eating habits are necessary for good sleep at night.
For example, if we are in a day in the first half of the day, we do not eat, and when it’s close to bedtime, we eat and drink at home, which will impact our sleep quality.”
Given this, here are some possible common foods and drinks to avoid, or at least eat less before going to bed!
Spicy Food Anything Else that makes you Sick
Spicy foods such as chili may cause heart disease or heartburn. Jessica Clifford said: “If someone feels acid reflux after eating spicy food and lie on the ground, the acid will flow back to the gullet more easily, causing a burning sensation in the chest, which may disturb sleep.”
Registered dietitian or (dietician) and research assistant in the Department of Food Science and Human Nutrition at Colorado State University. Fildena 50 and Cenforce D take this medication empty stomach and without spicy foods or high-fat foods.
Foods that may cause acid reflux include:
- Foods that increase calories, such as red peppers and spicy sauces.
- Fatty and greasy food-think about bacon, certain cheeses, and fried chicken
- Citrus fruits
Generally speaking, when you want to calm your body and prepare for drifting into dreams, it is best not to “tax” your digestive tract like this.
Forget the nightcap! Drinking alcohol can help some people get out of trouble faster. But apart from other health considerations, this is not a sleep aid.
That is because it will have a “negative effect” on sleep quality. Clifford points out that it disrupts the most crucial sleep stage (called rapid eye movement sleep), making people feel dizzy and lack rest in the morning.
One reason for restless nights is that alcohol increases the chemical substance “adenosine.” Although this helps the initial sleep, once the body’s level of chemicals drops, you are more likely to wake up during the night.
Various forms of Caffeine
Caffeine is not limited to coffee. You should also pay attention to your consumption of chocolate, as well as anything dark chocolate-flavored, from desserts and ice cream to cereals (if you like to eat a bowl before bed). Avoid dark chocolate. Although antioxidant is a powerful antioxidant, the darker it is, the more Caffeine the dark chocolate has.
Other caffeine sources include soda water-if, not cola-tea polyphenols (derived from green tea), some painkillers, and energy drinks.
Although there is no exact deadline to avoid certain foods and beverages before going to bed, the standard recommendation is to limit caffeine intake from “6 to 7 hours before bedtime”!
She pointed out that for those who drink coffee regularly, it is okay to drink coffee in the future, but you need to monitor when it affects sleep and make similar adjustments.
Table of Contents
Burgers and French fries-and other high-fat foods
Foods high in fat, especially saturated fat, take longer to digest, affecting some people’s sleep.
Marie St. Onge, associate professor of nutritional medication and director of the Sleep Center of Excellence at Columbia University Irvine Medical Center in New York City, adds that eating more fat and less fiber is associated with deep restorative sleep. She researched the influence of diet on sleep quality.
Eating burgers and fries before bed is not the best idea. She suggested that if you want to eat this kind of set meal, a better choice is to eat French fries early in the day and choose lean meat “without hot sauce” for dinner.
Eating desserts, sweet drinks, sweet items, or any other sugary things will affect your sleep quality. A study led, published in the journal Nutrition Advances, found that sugar consumption is associated with more arousal or micro-arousal at night.
Although some occasional sleep disturbances are regular, eating a lot of sugar before going to bed will not only make us unable to sleep, it will also cause us to wake up more often, making the night less comfortable.
More study is required to understand how sugar impacts sleep. As for how much you can eat and when to eat to disturb your sleep, it is still unclear because the effects of different foods vary from person to person.
Nevertheless, experts point out that reducing the intake of sweets will certainly not harm, just like lowering unhealthy fats. Like lowering saturated fat intake, limiting sugar might be beneficial; of course, if it is not for better sleep, you may not do this for better overall health.
The Right Amount of Liquid
Just as you should not overeating before going to bed, including alcohol. Of course, you can’t go to bed with a thirsty head, but you don’t want to drink a “large glass” of liquid before going to bed.
We acknowledge that enough hydration helps you to maintain a sound snooze healthily and fall asleep. However, timing is the main. You do not want to drink liquors, juice all day before going to bed because it will boost the number of times you go to the toilet at midnight.
Combining the above information, we can still summarize some good habits that are beneficial to daily life. Of course, a summary is secondary.
Execution is the most important to provide an individual’s healthy behavior index. Here is a small overview of how to maintain a good deep sleep. The following is the method mentioned this time to avoid eating before bed:
- Spicy foods and other things that cause heartburn.
- Various forms of Caffeine
- Burgers and French fries-and other high-fat foods
- A lot of liquid
The health industry’s profit margin and development trend in the future will all benefit from your love for high-pressure showers and hugs.
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