Many people will not be aware of the huge impact one’s lifestyle has on sleep. Body movement is one of them, but what’s more influence is the choice of nutrition!
The effect of nutrition on your sleep
An incorrect supply of energy to the body is often the cause of sleep problems . Strict diets can, for example, cause a lack of energy supply. In most cases, in our culture, it is a matter of spending a surplus of energy supply. The body is still working at night because of the fact that much food has to be consumed, or the body has recently received substances with a stimulating effect.
Which food do we sleep badly?
In this article you will read which substances and food you sleep badly. Some are quite familiar and have previously heard, other food will be new to you.
The best known cause of poor sleep by drink / diet is definitely caffeine . Caffeine is bad for sleep due to stimulating action on the brain, kidneys, stomach and intestines. In fact, everybody knows that caffeine is stimulating, waking up, so you can not drink caffeine drinks like coffee in the evening. Still, many people still like to have a cup of coffee after dinner. I think this is a good thing to say, so I often drink a cup of caffeine-free coffee in the evening, which I think is as delicious.
You can not drink more coffee from the afternoon and also treat other caffeine products like coke, tea and chocolate. Energy drinks are already very bad for sleep. Herb tea does not contain caffeine and can be used to drink. This often has a positive effect on sleep.
Also take care of medicines, in many medicines like painkillers, pills and medicines for colds , caffeine is often found.
It is also well known for alcohol that it has a negative effect on sleep. Although many people (rightly think) think easier to fall asleep. This is true, however, sleep is then much less deep and effective, and when the alcohol works out, you will wake up faster and more often, so your overall sleep efficiency (how effective you sleep) is a lot lower. Additionally, you often drink more alcohol through alcohol, more sweat in your sleep, alcohol you dry out, and you get your headache … especially the latter, most of you will be familiar. If you stay longer in the bed afterwards, it’s also disturbing your sleep alertness . The longer you stay in bed, the more intense the impact on your bio-rhythm.
Fats and proteins
Fats are heavy and very slow to digest through the body. If you eat a lot of fatty foods tonight, your body will be busy with digestion all night long! Also proteins remain longer in the body. (twice as long as carbohydrates). Both of you can keep up well. In addition, your body temperature is usually a degree lower during sleep, but this is not the case with a full stomach. The (slightly) higher body temperature can often make a difference between good and bad sleep.
Sugars and refined carbohydrates
Sugars and other refined carbohydrates like white bread, cookies, candy, cake etc, like caffeine, have a stimulating effect and can therefore be avoided better in the evening. Additionally, it will fluctuate your blood sugar level so you can wake up. Nutrition with many refined carbohydrates makes you sleep too badly.
Spicy spicy food can cause burning stomach acid and bloating.
The flavor enhancers monosodium glutamate and E 621, which are common in ready meals, can cause headache, stomach acid and digestive problems that can then disturb your sleep.
Tyramine is an amino acid that stimulates the production of norepinephrine, or noradrenaline , through the body. This is a neurotransmitter that resembles adrenaline, and thus has a very stimulating effect on the body. Tyramine sits in different cheeses (old, soft and blue cheeses), preserved meat, potatoes, wine and chocolate
Yes, vegetables are healthy, but some vegetables like cabbage and dried vegetables have a high fermentation effect which causes a bloated feeling. Other vegetables that can negatively affect your sleep are beans, cucumber and canned vegetables.
Also, some vegetables contain tyramine (see previous paragraph), such as eggplant, tomato, and spinach. I do not want to sketch a wrong picture here, of course, you can just eat this fine meal as supposed to be a few hours before going to bed.
Vitamin products are of course very good for eating and drinking, but many of these vitamins have a stimulating effect and can therefore have a detrimental effect on sleep. Try to take these foods, especially during the day! It does not matter, however, that you can always eat a piece of fruit better than a fat snack. The fruits with a high vitamin C content can be better avoided. For example, it is a lot of citrus fruits and kiwis. Even in bananas, which is actually a paradox for bananas, again, Melatonin ‘s production of the body (sleep hormone) again makes you sleep better. For a comprehensive explanation of the operation of sleep and waakhormons, you may want to read this article about sleep alertness .
In the morning your body consumes food the best, so avoid heavy meals in the evening. If you eat heavy tonight, your diet is only half pasted when you go to bed. If your body is still busy digesting, this may disturb your sleep. So do not eat much and sleep the hours before going to sleep. Going to sleep with a hunger feeling is also not top so it’s best to eat a light snack about an hour before going to sleep. So no fat gang!
You now have a better idea of the different types of nutrition and substances that make you sleep poorly. Very important because these are often the cause of sleep problems. Of course, an article will follow soon ( update: which is now >> Good Sleep Through Proper Nutrition ) in which I can tell which food can help you sleep better!
Nutrition therefore plays an important role. Not for nothing, that in the book Perfect Sleep in 7 Steps, attention is paid to this topic. This popular book helps you with 7 steps to get a better night’s sleep.
Did you already know that food had so much influence? Other people maybe (too) not! Do you help me and others by sharing this post on Social Media? I would appreciate it very much!