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Foods That Disrupt Sleep

Have you ever experienced a restless night after drinking coffee or a sugary treat before bed? Unfortunately, other foods can also impact your sleep, leading to fatigue and decreased alertness the next day.


Premium Ice Cream: Indulging in ice cream before bedtime can result in a sleepless night. The body digests fat quickly, causing digestive issues when lying down. This position also increases the risk of reflux, causing heartburn and discomfort.


Chocolate: Dark chocolate contains caffeine and theobromine, which can act as stimulants and keep you awake. Theobromine is a longer-acting substance than caffeine, so it stays in your system longer, causing more sleep disruption.


Beans: While generally healthy, eating beans or other gas-producing foods before bed can cause discomfort and gas pains, leading to poor sleep quality. Drinking chamomile or peppermint tea can help alleviate these symptoms.


Spicy Foods: Capsaicin in chili peppers can raise your body temperature and disturb sleep. Spicy foods can also cause heartburn, stomach cramps, and gas, further impairing sleep quality.


Solutions: Carbohydrate-based meals increase tryptophan blood levels, which the body uses to create calming neurotransmitter serotonin. Warm milk can settle the stomach and help you fall asleep more easily. Tart cherry juice contains melatonin, regulating sleep-wake cycles.


Note: Tart cherry juice has 140 calories per eight ounces, so you may need to reduce your calorie intake elsewhere to balance your diet.


To do: If you want to improve your sleep quality, try to avoid caffeine and alcohol before bedtime. Both can disrupt your natural sleep cycle and make falling and staying asleep harder.

- Doing physical activity during the day can help you sleep better at night. Exercise releases endorphins, reducing stress and anxiety and leading to a more restful sleep.

- If you have trouble falling asleep, try relaxation techniques such as deep breathing or meditation. These can help calm your mind and prepare your body for sleep.

- Avoid using electronic devices such as smartphones or tablets in bed. The blue light emitted by these devices can suppress melatonin production, making it harder to fall asleep.

- If you suffer from chronic insomnia, talk to your doctor about possible treatment options such as cognitive-behavioral therapy or medication. A medical professional can help you find the best solution for your needs.


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