When it comes to foods that disrupt sleep, coffee is the first thing that comes to mind. The caffeine in coffee can lead to side effects such as insomnia, anxiety, increased heart rate, nausea, and excess stomach acid, all of which can interfere with deep sleep. However, coffee isn’t the only problem. Here are three other types of foods that can hinder restful sleep.
Vegetables from the Cabbage Family
Vegetables like broccoli, cauliflower, and cabbage can also disrupt sleep. These vegetables are rich in dietary fiber, vitamins, and minerals, but dietary fiber is the main issue.
Dietary fiber digests slowly, breaking down in the intestines by gut microbes. Therefore, eating these vegetables right before bed can activate your digestive system, making it easier for your body to stay awake.
Greasy, spicy foods and high-protein foods
Greasy, spicy, and high-protein foods can also interfere with sleep. Greasy foods are hard to digest, preventing your body from resting comfortably. Spicy foods can raise your body temperature, making it difficult to fall asleep.
You should also avoid high-protein foods. Protein has large molecules that are difficult to digest and require a lot of stomach acid. If you eat and lie down immediately, you may experience discomfort or indigestion.
Acidic foods like tomatoes
Acidic foods, such as tomatoes, can also be problematic. Tomatoes contain beneficial nutrients like vitamin C, iron, and lycopene. But because of their high acidity, eating them right before bed can result in indigestion and heartburn. Avoid them if you have a weak stomach.
What can you do to ensure a good night’s sleep?
Of course, many foods can promote better sleep. Bananas are rich in potassium, which helps relax muscles, and they contain tryptophan, an essential amino acid that converts to melatonin. Nuts are also high in magnesium, which aids sleep.
However, if you truly want to sleep well, you should avoid eating anything for at least two hours before bedtime.
Instead, consider smelling lavender scent or drinking chamomile tea. Both lavender and chamomile have calming effects on the nerves.
According to a research team from Inje University, the scent of lavender increases sleep-related brain waves in adult males and decreases arousal-related brain waves. Research in the U.S. shows that chamomile tea improves sleep quality and alleviates depression.
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