From time to time, or regularly, we are all familiar with it: feeling exhausted and tired in the evening, but unable to fall asleep. If we talk about the quality of sleep, it is influenced by many factors: the level of activity during the day, psychological state, external stimuli, as well as nutrition. Some of the popular foods that we eat regularly, and especially if we abuse them at dinner,
From time to time, or even regularly, we are all familiar with it: feeling exhausted and tired in the evening, but unable to fall asleep. Seconds turn into minutes, and minutes into hours, before you can fall asleep , and as a result, you are completely unprepared to face the new day in the morning. If we talk about the quality of sleep , it is influenced by many factors: the level of activity during the day, psychological state, external stimuli, as well as nutrition. Some of the popular foods that we eat regularly, and especially if we abuse them at dinner, can lead to insomnia or significantly worsen the quality of sleep .
Let's find out what changes should be added to the daily diet in order to at least help yourself fall asleep faster with food, because there are already enough reasons for insomnia around .
Not only the figure suffers from the abuse of simple carbohydrates - it is also reflected in the quality of sleep . A 2020 study published in The American Journal of Clinical Nutrition found that among a group of 77,860 postmenopausal women, those who consumed more foods with a high glycemic index, including added sugars and processed grains, had higher rates of insomnia than those who who limited the amount of these products .
If you want to enjoy a good night's sleep , it's best not to add too many spices to your dinner. According to a study from the International Journal of Psychopathology in healthy men, consuming tabasco sauce and mustard with dinner increased the amount of time it took to fall asleep and decreased the duration of deep sleep .
Probably, it will not be news to anyone that fried food is not good for health. Studies confirm that it can also cause sleep problems . One of them involved adults aged 30 to 45 who usually slept 7 to 9 hours a day. As a result, it was found that a high consumption of saturated fat is associated with less sound sleep and frequent awakenings.
Chocolate-based desserts may have a more detrimental effect on sleep quality than meets the eye. Although chocolate usually contains less caffeine than a cup of coffee, it's still a significant enough amount to cause insomnia in people sensitive to the compound. For example, a bar of chocolate with 82% cocoa content contains 84 mg of caffeine, while a 230 ml cup of coffee contains about 96 g of caffeine.
This can be a problem when it comes to sound sleep . One of the studies indicates that a dose of 400 mg of caffeine, received 0, 3 or even 6 hours before sleep , significantly worsened its quality.