Foods are the integral part of the life and it have every possible way to affect our body functions. Like other functionality, it affects the sleep which doesn’t have any ill effects in near term however it may have deadly impact on health sleep disturbance is continued for prolonged period
Insufficient sleep in case of sleep disorders causes various mental and physical changes to our body over the time. It may cause obesity, metabolic syndromes, mood swings, loss of concentration etc.
The quality and length of the sleep is majorly affected by the food consumption during dinner or immediately before the sleep. Moreover, some of the beverages may also have negative impact on the sleep quality.
There are varieties of food we consume during our day however some may help in providing better sleep and some may deteriorate our sleep quality.
Here we will discuss about different types of foods which negatively impacts sleep quality if consumed before bedtime.
Worst Foods for Sleep Consumed Before Bedtime
Some of the food which shouldn’t be consumed before bedtime in order to get longer and better sleep are discussed below:
Knowingly or unknowingly we consume caffeine through varieties of food and beverages which acts as stimulus against sleep. The half-life of caffeine is ~6 hours and its consumption in later part of the day/evening/night may have negative impact on sleep.
Some of the studies suggests that it boosts the adrenalin and increase the alertness but at the same time it may increase the fatigue by stimulating the brain against its will. This may interfere with the sleep quality.
In order to get good sleep, we need to avoid and caffeinated drink however decaffeinated drink with milk and added sugar might help in providing better sleep.
Apart from the caffeinated beverages, caffeine can also be present in over the counter and prescription drugs about which we may not be aware off. Medicines such as pain killers, weight loss pills, diuretics and cold medicine contains caffeine.
The concentration of caffeine may vary from drug to drug however some drug may have more caffeine than we generally consume through beverages. It can be enough to disrupts our sleep cycle.
Usually this sort of scenario might not occur with prescription drugs however disruptive actions of over the counter drugs can’t be ruled out. Its also advisable to consult medical experts before taking any medicine.
There is misconception about the relationship of alcohol and sleep. We often believed that consuming alcohol before bedtime may result in better sleep however the reality is somewhat different.
Alcohol consumption before bedtime can easily nod you off but it will not help in offering deep and quality sleep. The sleep episodes will full of twist and turn and frequent wakeups.
The excess amount of liquid consumption also plays important role in sleep disruptions. It will make people wake up frequently in night for urination.
In addition to these its excess consumption may also impact the health of gastrointestinal and renal system. Excess urinal discharge may also lead to nutrient deficiency.
There have been mixed results with the results of high carbohydrates with low fat and high fat with low carbohydrates. Studies have been correlated with slow wave sleep (SWS) and rapid eye movement (REM) which produced favourable in one instance however unfavourable in other.
If you are not on high fat low carb diet that the consumption of high fat food in night may have digestive issues. Which may cause frequent sleep trips and may devoid an individual of deeper sleep.
Despite taking high fat foods it may not yield any disruptions if the individual is on ketogenic diet. Which trains out digestive system in ketosis process.
Heavy and Spicy Food
The distribution of spices is very uneven across the globe. However, it is abundant in South-East Asia and have easy access to other due to globalisation. The foods prepared in South-Asian region is full of spices and served with abundance of rice.
The unique combination of rice and spices helps in balancing the ill effects of spices towards sleep. Heavy and spicy food may lead to severe sleep disorders is consumed for longer period however rice consumption in night provides better and deeper sleep.
In addition to these the prolonged consumption of spices in heavy doses may lead to gastroenteritis and several gastrointestinal disorders in which some may be fatal. Mild consumption of spices should be preferred over heavy dosages.
It is often observed that people use smoking as an excuse for stress busters, but they may be unaware of its negative impacts on sleep cycle and its quality. Initially it may be excuse but with time it becomes habit and very difficult to get rid of.
It should be avoided to smoke after dinner or just before the bedtime. It contains nicotine which acts as stimulants against sleep. Some people have habit of smoking in nights which can create serious impact on health due to sleep deprivation.
In addition to sleep deprivation, smoking can lead to several health condition such as breathing disorders, lungs cancer, increased risk of heart diseases and come of these are fatal in nature.
Other Food Items
Apart from the above discussed food items for better sleep there are some other food items which may have similar effects on sleep if consumed before bedtime. Some of the food items are listed below:
The food consumed in the dinner and before bedtime plays very important role in the quality of the sleep. If foods are consumed which are not conducive to the sleep like coffee, tea and high fat foods may have poor sleep and if continues for longer time it may cause several health issues. People should be mindful of the food consumed before sleep however if the sleeping disorders continues it may be indicative of some serious illness and needs medical consultations. “Eat Healthy Sleep Healthy”.