It is important to have a healthy sleeping pattern. An adult human is recommended to sleep for up to 7 to 9 hours. A disturbed, fragmented and agitated sleeping pattern can negatively affect the physical and mental health of an individual. Hence, it is important to take several steps in order to achieve a good night’s sleep. There are several factors that can positively and negatively impact sleep pattern. One of the biggest factors is the food and drinks that we consume before bed. While some foods cause insomnia or fragmented sleep, others help with inducing quality sleep and relaxing the muscles.
Foods That Cause Insomnia
1. Caffeine
Caffeine is a stimulant extract from cocoa beans. It increases alertness in a person and delays sleep. Caffeine against the substance, Adenosine, which is known to promote sleepiness. It acts quickly upon entry into the body. Higher doses of caffeine have negative effects on the body – insomnia, disturbed sleep, muscles tremors, anxiety and increased heart rate. Most caffeine addicts suffer from disturbed sleeping patterns, waking up in the middle of the night, nightmares and sleep tremors.
2. Alcohol
Ingesting alcohol late in the evening before going to the bed can cause insomnia. Studies have shown alcohol dependency has a negative effect on the sleeping pattern of the individual. It becomes hard for the person to reach the stage of Rapid Eye Movement Sleep (REM). This is the stage in which the person goes into a deep sleep. Deep sleep is important for the brain and other parts of the body to recover from the previous day.
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3. High-Fat Foods
High-fat foods have the tendency to disrupt the digestion process if consumed before bedtime. It leads to disturbed and fragmented sleep. The fat present in the food triggers build-up of acid inside the stomach causing acid reflux and irritation to the oesophagus lining. It also distrubs the production of orexin which stimulates sleep. Hence, it is recommended to avoid high-fat foods right before bed or at dinner time.
4. Spicy Foods
Spicy foods are delicious and add fun to your diet and taste buds. It ups your taste stimuli and your satisfaction with your meal. While spicy foods are sumptuous, the spices are infamous for acting out negatively in the body before bedtime. The spices travel up the stomach and into the esophagus when lying down. It teases the stomach lining and causes damage in the long run. Spicy foods cause heartburn, acid reflux, choking, indigestion and ulcer.
5. High Protein
Foods rich in high protein are slower to digest if eaten within two to three hours of bedtime. Protein in comparison to other foods takes much more time in breaking down. Hence, the body will focus more on digesting the protein in the food rather than stimulating deep sleep that will make the individual feel energised in the morning.
6. Energy Drinks
Energy drinks are notoriously known for causing insomnia due to the amount of caffeine present in it. The energy drinks acts quickly on entering the system and send the brain into overactions. Overconsumption of energy drinks can cause body tremors, fidgeting, anxiety, insomnia, disturbed and fragmented sleep, hyperventilation, acid reflux and stomach ulcer etc.
7. Tomato-Based Curries
Same as spicy foods, tomato-based curries and sauces have the tendency to cause acid reflux in the throat if eaten before bedtime. The acid present in the stomach attacks the esophagus while lying down. This can lead to heartburn which can last several minutes. This discomfort arising from the heartburn and acid reflux can deter the individual from receiving a good night’s sleep.
Foods to Put on Your Grocery List for More Restful and Sleepy Nights
1. Almonds
Almonds are an excellent source of phosphorus, magnesium, tryptophan and riboflavin. These nutrients, especially magnesium have been known to improve the quality of sleep. It also calms and soothes the muscles nerves and steadies the heart rate. Have a handful of almonds, approximately 28 grams before bed, to have a positive impact on your sleep.
2. Nut Butter
Nuts or nut butter contain healthy fats for heart and a good amount of protein. Nuts also contain melatonin, a hormone which helps in promoting sleep and regulating a healthy sleeping pattern. The best and the most available form of nut butter is peanut butter. Spread it on a slice rye bread or sweet potato bread and top with slices of banana.
3. Warm Milk
A glass of milk has melatonin and tryptophan, both of which help in promoting and inducing sleep. The melatonin helps in regulating a healthy pattern of sleep and fixes the bed clock. It also helps in resolving issues related to disturbing and fragmented sleep. A glass of warm milk creates a psychological effect of comfort and coziness which automatically induces sleepiness in an individual before bedtime. Having a glass of warm milk is a tradition in some societies which has been followed since ancient times.
4. Cherries
Cherries are rich in antioxidants such as anthocyanins and flavonols. A serving of cherries has vitamin A, vitamin C and magnesium. Cherries have melatonin which promotes sleep and resolves issues related to insomnia. The antioxidants present in cherries also help with inflammation caused by chronic diseases. You can either have a handful of cherries or drink a tart cherry juice before bed.
5. Bananas
Bananas have tryptophan, melatonin, potassium and magnesium, all of which serve as muscle and nerve relaxants. The melatonin and tryptophan help in inducing a healthy sleeping pattern. It helps in relaxing the body before sleep in order to avoid an agitated and fragmented sleep. Bananas also have vitamin B6 which helps in converting serotonin – a hormone that relaxes the muscles and induces sleepiness.
6. Complex Carbohydrates
Try avoiding plain carbohydrates such as white bread and rice. Stick to fibre-filled foods, cereals and oatmeals as plain carbohydrates have the tendency to lower the serotonin levels in the body. This can lead to disturbances in the sleeping pattern.
7. Herbal Teas
Herbal teas which do not contain any form of caffeine help in calming and soothing the senses. The tea induces warmth and a feeling of comfort. The best examples of sleeping inducing teas are chamomile tea and ginger tea. Chamomile helps with relaxing the muscles whereas the ginger tea soothes the stomach lining.
8. Dark Chocolate
Dark Chocolate has serotonin which induces sleep and relaxes the muscles. It is best recommended for patients dealing with anxiety and insomnia to help them control their sleeping patterns.
9. Dried Fruits
Dried Fruits such as prunes, figs, apricots and raisins have high levels of potassium, magnesium, calcium and iron which regulate smooth blood circulation throughout the body. The blood flow helps with contraction and relaxation of muscle nerves. This, in turn, induces comfort and sleepiness in individuals.
10. Sweet Potatoes
Sweet Potatoes are a rich source of magnesium and potassium – two highly effective muscle relaxants and sleep inducers. You can boil the sweet potatoes and bake them for a delicious meal. Top it with a heavy hand of seasoning.
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