Four Foods That Disrupt Deep Sleep

 

 

 

 

 

 

 

 

 

Four Foods That Disrupt Deep Sleep

 

 

 

 

 

 

 

 

https://n.news.naver.com/mnews/article/346/0000073640

 

 

 

 

 

College life can be super busy with classes, homework, and hanging out with friends.

 

But one thing many students forget about is getting good sleep.

 

Deep sleep is really important for college students because it helps your brain work better, improves your grades, and keeps you healthy.

 

Some people rummage through their fridge or order food delivery to appease their hungry stomach before bedtime.

 

However, it's generally not a good idea to eat right before going to sleep.

 

Moreover, it's important to be aware of foods that particularly disrupt deep sleep.

 

 

 

To sleep well, it's important to avoid stimulating or indigestion-inducing foods.

 

Eating spicy foods, tomatoes, chocolate, and aged cheese before bed can make it difficult to fall into a deep sleep.

 

 

 

 

 

 

1. Spicy Foods

 

 

 

 

https://health.chosun.com/site/data/html_dir/2023/03/16/2023031602259.html

 

 

 

 

 

 

 

Spicy foods activate energy metabolism, raising body temperature and disturbing deep sleep.

 

To fall asleep easily, it's important to maintain a body temperature that is about 0.5-1 degree lower than average.

 

Spicy foods can also trigger acid reflux, indigestion, and stomach pain.

 

Most spicy foods are high in saturated fat and sodium.

 

Oily and spicy foods stimulate the digestive system, disrupting deep sleep and leaving you tired the next day.

 

 

 

 

 

 

 

2. Tomatoes

 

 

 

https://m.health.chosun.com/svc/news_view.html?contid=2023041401420

 

 

 

 

 

 

 

Tomatoes are highly acidic.

 

Eating acidic foods before bed can cause indigestion and heartburn.

 

They also have diuretic properties, making you visit the bathroom frequently during sleep.

 

 

 

 

 

 

 

 

 

3. Chocolate

 

 

 

 

 

https://gorc191006.tistory.com/66

 

 

 

 

 

 

 

The simple sugars in chocolate stimulate the brain, disrupting sleep.

 

Consuming simple sugars causes a temporary increase in insulin followed by the secretion of the stress hormone cortisol, which increases alertness.

 

Additionally, chocolate contains caffeine.

 

Cocoa beans, the main ingredient in chocolate, contain caffeine, which stimulates the brain, leading to alertness and excitement.

 

 

 

 

 

 

 

 

 

4. Fermented Foods

 

 

 

 

 

https://choyeondang.tistory.com/14

 

 

 

 

 

 

During the fermentation process of food, tyramine, a type of amino acid, is produced.

 

Tyramine constricts blood vessels, raises blood pressure, and triggers headaches.

 

It's best to avoid foods like aged cheese, wine, smoked foods, processed meats, pickled or fermented vegetables, and yogurt before bed.

 

 

 

It's good to eat foods that relax you three hours before bedtime : On the other hand, there are foods that can help with deep sleep.

 

Almonds, warm milk, bananas, and cherries are some examples.

 

Almonds are rich in magnesium, which helps with deep sleep by promoting the production of the sleep hormone melatonin and relaxing muscles.

 

Milk contains tryptophan, a precursor to melatonin, so it's good to drink warm milk an hour before bed.

 

Bananas calm excitability and effectively relieve mental and physical tension.

 

Cherries are also rich in melatonin, making them effective in alleviating insomnia and regulating the body's circadian rhythm.

 

However, make sure to allow at least three hours of fasting before going to bed.

 

Additionally, as bedtime approaches, it's best to reduce the amount of food you consume.

 

 

 

 

 

 

 

 

 

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