A night of sleep has five stages. The first stage is the most delicate one, in which people easily fall in and out of sleep. Stage 2, the longest phase, is defined by slowing eye movements and brain waves as the body readies itself for stages 3 and 4, also known as “deep sleep.” In which where sleepers experience their most vivid and realistic dreams. The entire sleep cycle takes around 110 minutes to complete and is then repeated throughout the night.
This is the first step that is most likely to be disrupted. Factors that may jar someone awake can be physical (back pain, joint pain, or headaches) medical (asthma) or psychiatric ( depression, anxiety, or stress...) But the foods and beverages we consume, and when we consume them, also affect how well we sleep.
There are a number of foods that, when eaten after 5 p.m., may disrupt our sleep cycles.
So if you can not sleep well, stop eating these 10 foods after 5 p.m.
Alcohol is more of a drink than a food, but the widespread view that it is a useful sleep aid is wrong. It is true that a few drinks will probably make you sleepy, but alcohol-induced sleep is not good at all.
According to several studies, alcohol reduces REM sleep, the stage of sleep that is the most restorative. (REM, rapid eye movement sleep ). The more alcohol you drink before going to bed, the more your REM sleep will be disrupted.
Do not take the habit of drinking alcohol every night at dinner. It's not good for your health in general, anyway. Limit the amount of alcohol that you drink daily but also weekly.
The humble and cheap legume, (white, red or black beans, chickpeas, lentils or others) is praised by nutritionists and other health professionals for its high protein content (Legumes contain more protein than beef), its soluble fiber and other essential nutrients.
Though legumes are the foundation of a healthy diet, they wreak havoc on our digestive systems. Eating a bowl of chili or rice and beans before sleep is asking for a night of indigestion and gas pains. Which is not nice either for the person who eventually shares your bed!
There is nothing wrong with having a sweet tooth and savoring colorful candies while watching our favorite TV show or a movie with the kids. Jujubes, liquorice, lollipops and sparkling powder remind us of our childhood.
But eating too much candy or other sugary treats will have you tossing and turning in bed. Candies are composed mostly of unrefined sugars, which can cause wild swings in blood-sugar levels.
Like the alcohol, eating sugar at night can help you fall asleep, but then your night's sleep may be more hectic! And then, if you think about it, candies cause tooth decay as well.
Cruciferous vegetables - are called like this because of their cross-shaped petals - such as broccoli, Brussels sprouts, cauliflower, watercress, turnip, radish. These vegetables must be part of your diet. They are even famous for their anti-cancer properties. However, it may not be a great idea to eat these fibrous foods late into the night because they take the body longer to digest, keeping you awake. Cruciferous vegetables also contain indigestible sugars that may lead to a night of gas and bloating. Do yourself (and your significant other) a favor and avoid eating too many of these vegetables before bedtime. (But do not tell your children, who might see it as a good excuse not to eat their vegetables!)
Celery is a great food. With a water content of nearly 95 percent, celery is an incredibly useful weight-loss food. Two celery stalks contain only ten little calories! It could help relieve arthritis. However, it might not be the best before-bed snack. Celery is full of water and has, according to some people, diuretic properties that puts you at risk of making several trips to the bathroom during the night. So, eat this nutritious food during the day, with a little yogurt or cheese for a low-calorie snack that will help you lose weight or maintain your current weight.
Eat chocolate is a pleasant way to end a meal, but eating dark chocolate too late at night might be keeping you awake.
The cocoa beans, used to make dark chocolate, obviously contain caffeine. So, eating chocolate bars with higher percentages of cacao could stimulate you a bit more than it should. Two ounces of 70 percent cacao dark chocolate is the caffeine equivalent to around four ounces of coffee. Another study recently revealed that dark chocolate is good for your health when eaten at breakfast, it is better to wait until tomorrow to enjoy it! After all, a restful sleep is very important; you will live better and probably longer.
Eating a bowl of spicy curry, a taco drizzled with hot sauce or jalapeño chips will not only awaken your taste buds. It will also keep you awake. Chili peppers have many health benefits; they are rich in anti-oxidants and oligo elements as well as several vitamins. They have anti-cancer properties (a study in the United Kingdom has established that capsaicin, the component of chilis that gives them this spicy taste, can selectively destroy the cells of certain cancers (pancreas, lung, prostate) and they would help burn calories and fat.
But if you eat them before you going to sleep, spicy foods can cause indigestion, heartburn, and elevated body temperature - that greatly affect sleep.
The tomato is a common food that everyone likes, from kids to grown-ups. It is found in ketchup, pasta sauces, sandwiches and salads, in juice or soup and of course, you can eat it just like that.
Just like preserved meats, tomatoes contain high concentrations of tyramine, an amino acid that triggers the production of the stimulant norepinephrine. Norepinephrine is a hormone released by the adrenal glands when the body is coping with stress. It stimulates our attention, our vigilance and our awakening. (Faculties that we do not really need when we want to sleep!). It also impacts in dreams and nightmares
Here are other foods rich in tyramine: eggplant, soy sauce, blue cheese and red wine. Don't eat these foods before bedtime.
Cured meats such as salami, prosciutto, pepperoni and dried meats are delicious as antipasti or as pizza toppings.
However, you should avoid eating these meats late at night (especially if you have asthma).
Preserved meats contain high concentrations of the amino acid tyramine, which signals the brain to release norepinephrine, a neurotransmitter that readies the body for action. Levels of norepinephrine are lowest during sleep and highest during dangerous or stressful situations.
The glass of hot milk recommended by our grandmothers in case of insomnia was it really a good idea?
It is true that everyone reacts differently to certain foods ... For people who are lactose intolerant, milk, yogurt, cheese and ice cream can cause serious internal disruptions.
Even without dealing with this kind of intolerance or allergy, consuming dairy products in the evening increases for anyone the risk of suffering from bloating and gas annoying and painful during the night.