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Experts reveal 5 food mistakes to avoid before bedtime

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Sleep and food are the two main ingredients that keep us alive. Our food choices can be affected by the amount of sleep we get, just as the food we eat affects sleep.

Therefore, it is wise to make the right food choices to give yourself the best chance of a good night’s sleep.

Dr. Greg Potter, health and performance consultant and sleep expert, talks about the worst foods that can damage sleep, make it difficult to fall asleep, or disrupt our nightly sleep.

1. Alcoholic drinks

This isn’t great news if you prefer wine with dinner, but Dr. Potter recommends cutting back on alcohol before the day.

Potter explains that alcohol affects sleep in several ways, saying, “Alcohol changes the structure of your sleep, disturbs your late-night sleep, and reduces your ability to get enough REM, which is an important sleep phase for your ability to sleep. manage your emotions and creativity.

“As a diuretic, alcohol increases urination, which can wake you up more often at night. Alcohol is also a muscle relaxant and therefore can exacerbate sleep-related breathing problems such as snoring and sleep apnea.”

2. Avoid chocolate

Dr. Potter recommends that you “cut out caffeine at least nine hours before bed.”

“You can try replacing some of your coffee and tea with decaffeinated alternatives,” he said.

Most of us consume large amounts of caffeine in the form of coffee, tea, and chocolate. These foods can be delicious and some have significant health benefits, but you need to remember when to consume them.

Potter explained: “One of the reasons to be on the lookout is that the longer you stay awake, the more a sleep-promoting chemical called adenosine builds up in your brain. Caffeine blocks this chemical from interacting with its receptors, which temporarily reduces sleepiness. This can be useful, such as: “Driving after a lack of sleep. But it can also cause you to take longer to fall asleep, less sleep, and shorter sleep, especially if you caffeine very late in the day.”

3. Be careful with FODMAP products.

Foods containing FODMAPs are foods that people often find difficult to digest.

The term “FODMAP” is an acronym for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols” which are short chain carbohydrates that are poorly absorbed in the small intestine.

“If you know that certain foods are difficult for you to digest—say, they cause bloating and gas—it’s best to avoid them shortly before bedtime,” explains Dr. Potter.

These common foods include fatty foods, spicy foods, foods and drinks high in fermentable carbohydrates, including lactose in milk and fiber in many plants like onions, leeks, lentils, etc., says Dr. Potter.

4. Enjoy pizza early in the day

If you eat ultra-processed foods like fast food and sweets, eat them early in the day.

“It’s good to eat foods like pizza, hamburgers, chips and ice cream in moderation, but it’s also true that your body is better at digesting and absorbing food sooner after you wake up. So if you want to celebrate something that has a lot of food and drink, Dr. Potter explains. Delicious but heavily processed, probably better to have it for lunch than dinner.”

5. Too Much Healthy Food Can Disrupt Sleep

You may think that you are doing your sleep a big favor by eating a hearty, nutritious meal before bed. But Dr. Potter says it’s best not to eat too much at dinner.

He added: “The size of your last meal and the amount of liquid you drink at the end of the day can seriously affect your sleep, even if you eat nutritious foods like oily fish, nuts, vegetables and fruits. sleep neither hungry nor full.

Source: Sun

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