Post Date December, 02 2023
Having a high-quality night's sleep is your guarantee before the start of the day's work. Have you experienced such an experience where it is difficult to fall asleep despite being difficult and sleepy, and even if you fall asleep, it is accompanied by symptoms such as excessive dreaming and night sweating. Research has found that some small details in our lives can affect our sleep quality. What should we pay attention to in order to improve my sleep quality.
Eating the wrong food before bedtime affects sleep quality
Many people have the habit of eating late night snacks in their daily lives, but experts recommend that eating the right foods can also affect your sleep. Below are 10 foods that should not be eaten before bedtime, and everyone must remember them.
1. Ice cream. Ice cream contains a lot of fat, and sleeping after eating it can leave the body without time to burn fat. All sugar will send incorrect energy messages to the body, which will then be automatically stored and converted into fat. In addition, research has found that eating high sugar foods before bedtime is prone to nightmares.
2. Celery. Celery is a natural diuretic that can increase urine output. If you consume too much celery before bedtime, the body will wake you up to urinate. Although celery can bring rich nutrients to the body, try not to eat it before bedtime.
3. Spaghetti. Spaghetti is full of carbohydrates, which can easily turn into fat and change your blood sugar levels, delaying sleep or waking up at night. In addition, cheese, cream, or tomato sauce added to pasta may also increase the burden on your digestive system.
4. Pizza. The tomato sauce in pizza has a high acidity and can stimulate stomach pantothenic acid. The fat and cheese in it can also make your stomach burn.
5. Sugar cubes. A new study shows that 7 out of 10 people eat junk food such as candy before going to bed, which leads to nightmares all night long. Experts speculate that high sugar levels cause more brain waves, leading to nightmares.
6. Cereals. Cereals often contain a large amount of refined sugars and carbohydrates, which can cause blood sugar to soar, making them unsuitable for consumption before bedtime.
7. Garlic. Eating garlic at night not only makes you have bad breath all night, but also causes heartburn. If your stomach function is poor or prone to acid reflux, be sure not to eat spicy foods such as garlic before bedtime.
8. Chocolate. The caffeine in dark chocolate can make people excited. Almost all chocolate contains a certain level of caffeine. In addition, the theobromine in it can accelerate a person's heart rate.
9. Alcohol. It is generally believed that alcohol can promote sleep, which is inaccurate. Alcohol can indeed help fall asleep, but it does not maintain long-term, high-quality rest. Alcohol can actually interfere with the recovery function of sleep, and people who often use alcohol hypnosis will fall into a vicious cycle of relying on alcohol to fall asleep.
10. Red meat. Although high levels of iron and tryptophan in red meat can help with sleep, it is high in protein and fat, requiring longer digestion time than other foods, which can keep the body working all night. Therefore, to have deep sleep, it is best to avoid eating red meat for dinner.
Eating spicy food for dinner affects sleep quality
A research team in Australia monitored a group of young healthy men and found that their sleep patterns significantly changed after a spicy dinner mainly seasoned with Mexican chili sauce and mustard. EEG monitoring showed that the duration of their fast wave sleep and slow-wave sleep were both shortened, which meant less sleep and longer tossing and turning. During the first cycle of sleep, body temperature will rise, which can also lead to a decrease in sleep quality.
In fact, spicy food can indeed have a certain impact on people's sleep.
Firstly, capsaicin and other stimulating substances contained in chili peppers can stimulate the tip of the tongue, thereby stimulating the central nervous system of the brain and nerve endings in various parts of the body, leading to faster heartbeat, increased body temperature, and prolonged excitement; At the same time, foods such as chili peppers, Chinese prickly ash, pepper, garlic, and ginger can also cause significant irritation to the intestines and stomach, and can easily cause a burning sensation. In addition, spicy foods consume sleep promoting mediators in the body during the digestion process.
So if you want to have a good sleep, you'd better eat less spicy pot, Spicy Hot Pot, boiled fish and spicy crab at night.
Using a computer before bedtime can affect sleep quality
With the popularization of the internet, people spend more and more time using computers. Health experts remind that using a computer before bedtime can seriously affect sleep quality.
For busy office workers, especially men, they choose to work overtime in front of the computer after dinner. Some people like to put their laptops on their lap after going to bed; Others prefer to write their own blog, chat, or play games on the computer before going to bed. These practices can have adverse effects on sleep.
