If you have a hard time falling asleep, or you wake up at night, you probably want to avoid consuming these 5 foods and drinks that you should avoid for dinner to sleep better.
Some foods and drinks can make it difficult for you to get restful sleep. So being aware of what you eat and drink before bed can help you sleep better. Sleep is an essential function that allows you to stay alert and healthy.
Most adults require between seven and nine hours of sleep. While children and adolescents need more sleep.
5 foods and drinks that you should avoid for dinner to sleep better
Alcohol has sedative effects that can induce feelings of relaxation and drowsiness, but it does not promote good quality and duration of sleep. Alcohol can reduce REM sleep and cause sleep disruptions.
2. Fried and fatty foods
To sleep better, it is better to avoid saturated fats and fried foods. “Fried and fatty foods disrupt digestion overnight,” explains dietitian Julie Stefanski.
Saturated fat is mainly found in foods of animal origin.
3. Caffeinated drinks and carbonated drinks
Caffeine is a stimulant that helps keep you alert, it can delay the onset of sleep if consumed close to bedtime. Its effect is due to the fact that it blocks adenosine receptors. Adenosine is a chemical that promotes sleep.
Coffee is one of the most caffeinated drinks, but it is not the only one. It is also found in black tea, green tea, energy drinks, cola, guarana and yerba mate.
To reduce sleep problems, drink your last cup of coffee six hours before going to bed.
4. Spicy foods
Spicy or highly seasoned foods can contribute to sleep problems when they cause persistent heartburn or indigestion.
Spicy food can also have high levels of capsaicin, a phytochemical found in chili peppers that can be beneficial to your health, among its effects on the body, it increases metabolism and thermogenesis, which can interfere with sleep in some people.
While eating spicy food can be healthy, you might want to try eating it away from bedtime.
5. Hearty meals
A full belly from a large meal can make it hard to fall asleep. A light dinner is better and not so close to bedtime.
A late meal can increase a person’s chance of waking up during the night. The Sleep Foundation notes that people who experience nighttime awakenings may want to avoid eating in the three hours before bed. And with this last meal, we finish the list of the 5 foods and drinks that you should avoid for dinner to sleep better.
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