We all know what we eat for health, but it also includes looking at what you consume before going to bed. Some foods can cause a sleepless night, which is damaging to your general well-being. A good night’s sleep recharges your mind and body, but it is also vital for brain function, immunity, growth development, etc. This is one of the main things that our body needs to stay healthy, but many have trouble sleeping overnight. According to SleephealthorgAn astonishing 50 to 70 million Americans do not have the 7 to 9 hours recommended per night.
Before reaching a snack late at night, see this list of things to avoid, according to the dietitians eat this, not that! spoken with. Based on their impact on sleep quality, here are the first 13 things to avoid unhealthy unhealthy.
Cereal
Breakfast for dinner is never a bad idea, unless they are cereals, especially a rich sugar.
“Many studies, including one published in the Journal of the Academy of Nutrition and DieteticsImplying 38,570 adults, have shown a significant link between the consumption of ultra-transformed foods and chronic insomnia, as well as other sleep problems “, explains
Violeta MorrisMS, RDN of Columbus, Oh, the Conier-Dutist, @conciegeddietianvioleta
Morris explains: “According to the Sleep Foundation28% of Americans choose cereals as a snack at bedtime, highlighting the strong association between the ultra-suitable food intake and sleep disorders. “”
She adds: “Many cereals found on store shelves are rich in added sugars, which can cause a peak of blood sugar, potentially disturbing sleep. The next time you reach this cereal box, consider how its ultra-tangle ingredients could have an impact on the quality and duration of your sleep.”
Morris is not the only expert who says to keep cereals for the mornings.
“Sweet cereals are largely transformed of starch and sugar, which causes a rapid increase in blood sugar levels and insulin”, Ali Chappell, PHD, MS, RD, founder of Health Lilli explain. “These higher insulin levels can disrupt melatonin production and make it more difficult to fall asleep and stay asleep.”
Cheese
In other words, the cheese is delicious. There are so many ways to include cheese in a dish, which adds to the appeal, but snacking on it before the bed is not recommended.
“The complete cheese, or all full dairy, is rich in fats, which takes longer to digest,” explains Laura M. Ali, MS, RDNA culinary nutritionist based in Pittsburgh, Pennsylvania. “This can affect both how long you need to fall asleep and your quality of sleep. You are more inclined to have a restless sleep and to wake up often during the night.”
She adds: “Eating a snack or a meal rich in fat before the bed can also have an impact on the digestion process and lead to indigestion – which is essentially another way of saying that you can feel stomach pain, nausea and bloating.”
Dark chocolate
It is difficult to resist a desire for dark chocolate, but Ali says it is better to eat sweet treat during the day.
“This triple-layer dark chocolate cake can look like an ideal way to top a special dinner, but if you want a good sleep night, it may be better to save it for an afternoon celebration or divide a piece with your partner or a friend and enjoy a bite or two,” advises Ali.
She explains: “Dark chocolate contains both caffeine and theobromine – two compounds that are stimulants. Although dark chocolate has less caffeine than a cup of coffee, there is enough so that it can interfere with the sleep of a good night”
Ali adds: “Theobromine is a compound but also a stimulant. It is ideal for helping you concentrate and improving your mood during the day, too just before bedtime can make it difficult to settle and sleep. “”
Pastries
Although pastries are generally a treat in the morning or afternoon, they can be quite tempting at any time of the time, including late at night. But resist!
“Pastries like cakes and cookies cause an increase in blood sugar fairly quickly, which can increase your energy levels and make it more difficult to fall asleep,” said
Dru Rosales, MS, RD, LD owner of Mindfuel performance.
She explains: “This effect is increased if the dough is made with chocolate, which also contains caffeine.
Citrus
Fruits for dessert are a healthy option, but citrus fruits can wreak havoc for a good night’s sleep.
Rosales says: “Citrus fruits, like grapefruit, are on the acid side so that they can cause similar symptoms such as stomach burns and acid reflux. Walking in bed after eating an orange for example, could give the feeling that food dates back to the esophagus and / or cause the taste of the acid in your mouth. of the night. “
Tomatoes
From pasta sauce to a healthy garnish for salads, tomatoes are so versatile and add the perfect touch to any meal. But Rosales says that tomatoes should not be consumed late at night.
“The tomatoes are very acidic, so eating anything with tomatoes before the bed can also cause stomach burns,” she explains. “It can cause physical discomfort when you try to fall asleep and lead to a frequent awakening at night. So, skip the remaining pizza if you want to enjoy a good night’s sleep.”
Steak
A thick juicy steak for dinner seems ideal for many, but too much protein and fat is difficult to digest at night.
“When we look at the steak, in particular, it is rich in protein and fat, so your body works double to digest this meal,” explains Rosales. “You will probably feel satisfied, which will make him very uncomfortable to lie down and go to bed, resulting in a decrease in sleep time overall. You can also feel restless sleep and heartburn.”
Chips
Chips are one of the greatest things on the planet – good taste, but they are addictive, too treated and not a good snack at bedtime.
“The shavings are generally rich in starch and unhealthy fats, which can increase insulin levels, causing fluctuations in blood sugar that can disrupt sleep,” says Chappell. “Since insulin and melatonin operate in opposite cycles, an insulin overvoltage before the bed can disrupt melatonin production, which makes it more difficult to fall asleep and stay asleep. In addition, their high salt content can also increase the probability of waking up at night with thirsty and needing a glass of water.”
Fries
Fries are another tasty treat that is too good to jump, but Morris explains why he is healthier to avoid them at night.
“The consumption of foods rich in saturated fats, such as fries, can have a negative impact on the quality of sleep, as research showed: “she said.” As a dietitian, I always remind my customers that these foods not only add unhealthy fats to your diet, but also bring additional calories and an excess sodium. In addition, the digestion of fatty food takes more time, leading to discomfort, indigestion and an increased probability of waking up overnight. “”
Fatty cheeseburger
If it seems that all your favorite junk food is on the list, they are. Another late go-to is a cheeseburger, but planning to order for lunch instead.
“Foods rich in saturated fats like a fatty cheeseburger have been associated with Increased awakening and lower sleep.“Ali explains”, these sleep disorders could be partially caused by slow fat digestion. Fat food normally takes 4 to 5 hours to be digested, which can slow down more during sleep. This heavy and fatty burger before bed is seated in your gastrointestinal tract, weighing you down and making you feel uncomfortable and agitated. “”
Spicy food
Spices can really raise a dish, but Kimberly JurkowskiRDN warns to easily go to the hot spices.
“Going soft near the bedroom because spicy foods, such as hot peppers and certain sauces and condiments, can be more acidic and cause digestive discomfort,” she says. “In addition, if you have an acid reflux, it can act as a trigger, which makes sleep difficult. Spicy foods can exacerbate the SCI, so if you have a sensitive stomach, it is best to enjoy spices in moderation during the day and avoid it at night.”
Other dietitists agree to dismiss spices at dinner.
Ali explains: “Spicy foods such as hot buffalo wings, spicy sautée or spicy jerk chicken can lead to Stomach burns and gastroesophageal reflux (GERD) which can make you fall asleep or make you wake up with pain or discomfort overnight, interrupting your sleep. Many of these foods can also be rich in fats that can sit in your stomach for a while. Eating them too close to bedtime can be another reason why you had trouble falling asleep or staying asleep. “”
While Rosales says: “Eat everything that is spicy, such as salsa, hot wings or mixture of spicy snacks, can trigger a gastroesophageal (GERD) reflux, heartburn and / or nausea when you lie too early after eating.
Soft drinks
It may not seem to be a big problem to have a soda with or after dinner, but Morris explains why it could stand up overnight.
“As a dietitian, I always recommend that my clients reduce the gasled sodas, especially in the evening. Drinking soft drinks may have a negative impact on sleep in several ways. Carbon dioxide that creates bubbles and gas can cause increased bloating and discomfort, which makes it more difficult to relax. “”
Morris adds: “Some sodas also contain caffeineWho stimulates vigilance and blocks adenosine, a chemical that helps you feel asleep and relax. In addition, the additional liquid of these drinks can increase the need to urinate overnight, causing unnecessary trips to the toilet. The combination of sugar and caffeine can disrupt the circadian rhythms – your natural clock of your body which regulates sleep and interfere with the metabolism of glucose, ultimately leading to the quality of sleep a less good quality. “”
Alcohol
The worst thing to do before going to bed according to the experts is to drink alcohol.
“Alcohol can help you relax and fall asleep more quickly, but it disrupts the quality of sleep by interfering with paradoxical sleep, which is the sleeping stadium of sleep,” said Chappell. “Alcohol can also act as a diuretics, which means that you will be more likely to have alarm clock in the middle of the night to take a glass of water.”
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