5 Eating Habits That Ruin Your Sleep


Having a comforting goodnight’s sleep is essential to function correctly during the day. An adult requires 7 hours of sleep on average. If you sleep less or more, you face side effects like puffiness of the face, dark circles, headaches, fatigue, and lack of energy. While factors like sleeping time, health condition, stress, and workload have a lot to do with your sleep quality, your diet also affects your sleep cycle. If you have been facing sleeping problems, you should see if you are making these eating mistakes that might be ruining your sleep:

1. Eating spicy food before sleeping

Everyone loves some spice to add a kick to their food. However, eating hot wings or other spicy stuff right before bed isn’t such a great idea. Do you know why? Eating spicy food before you sleep can cause indigestion and discomfort, making falling asleep very difficult. Spicy foods have a compound called “capsaicin” in them. It may increase the body temperature and interrupt sleep. The fun fact is that even if you do fall asleep, you’re likely to have nightmares. Many people report having nightmares after munching on spicy stuff before bed. So, if you want a peaceful shut-eye, try to avoid spicy foods at dinner.

2. Eating just before going to bed

Many of us have a habit of munching to our fill at night and then crashing on the bed straight away. Not only does it affect digestion, but it also impacts your sleep quality. The best time to eat your last meal of the day is at least 3 hours before going to bed. According to the results of some studies, food intake timing has a considerable effect on sleeping patterns. These studies concluded that eating in the late hours of the night before hitting the bed disrupted healthy sleep and these sleeping disruptions were more common in women.

Consider watching this video to know more about can you survive without sleep….

3. Eating fatty food before bed

Who doesn’t like that moist, fatty steak or butter chicken in dinner? In most households, the heaviest meal of the day is usually reserved for dinner. But did you know that these foods may upset your sleep? Most meals with fats and unhealthy oils are likely to cause heartburn, making sleeping peacefully very difficult. Additionally, high protein and high-fat diets like steaks, ribs, and chops upset your body’s natural sleep-wake clock, also known as circadian rhythms. Try to keep dinner the lightest meal of the day, and make sure to have a time gap between your meal and sleep.

4. Drinking soda, tea, or coffee at night

We all know that sodas, tea, and coffee are all caffeinated drinks. Caffeine is a renowned natural stimulant that makes you stay alert and wake and allows you to focus on work. Many students and late shift workers use tea and coffee to stay awake and alert during nighttime. Therefore, if you’re trying to fix your sleep schedule, having caffeinated drinks right before bedtime or for dinner isn’t a great idea. Studies suggest that caffeine also disrupts the body’s circadian rhythms and reduces your sleep duration.  To enjoy a good night’s sleep and still have your cup of coffee, try to take your drink at least 6 hours before going to bed. If you’re sensitive to caffeine, you shouldn’t take sodas or tea afternoon.

5. Eating big meals before bed

If you eat your dinner to your fill before going to bed, you’re more likely to experience indigestion. Even if you don’t usually feel indigestion or heartburn during the day, eating excessive food at night can cause problems making sleep difficult. The reason you experience more digestion issues at night is that your metabolism slows down over the day. Like you, your digestive organs need rest to function normally. If you overeat and go straight to bed, you may experience acid reflux due to lying horizontally. People also report feeling nighttime asthma after a big dinner meal. So to avoid waking up all night due to the burning chest and acid reflux, try not to eat big meals and binge on your favorite dishes.

Until Next Time,

Team Doctor ASKY!


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