Difficulty sleeping at night is very disturbing our daily activities. In addition, lack of sleep also has a negative effect on memory, productivity, and overall health. So, adequate rest is very important for our physical and mental health.
There are many things that can cause us to lack sleep, one of which is our diet. Here are five foods and drinks that we must avoid so we can sleep better and wake up refreshed every day.
1. Caffeine
Eating coffee or caffeinated drinks does provide both pleasure and freshness. But, be careful eating caffeinated drinks late at night. Well, caffeine is a stimulant that can make us nervous. In addition, caffeine blocks chemical adenosine, which has a wake-up effect of around six hours, preventing us from getting the recommended amount of daily sleep.
Where do sleep experts Dave Gibson suggest that we limit our daily caffeine consumption. "Set the time to consume caffeine and stop drinking caffeine after lunch. The maximum amount to consume caffeine is two cups per day, "he said.
2. Red meat
After a long day of work, resting while enjoying a snack made from meat must be delicious. However, eating meat, especially red meat at night turns out to affect the quality of our sleep. Red meat takes longer to digest than other foods. So, when we eat at night, choose lighter foods because it will make us feel more comfortable when it's time to sleep.
3. Alcohol
Drinking a glass of alcohol may be the choice of many people to get tired. In fact, alcohol actually makes us feel more tired. When the stimulant effect of alcohol decreases, alcohol will function as a sedative. But, alcohol does not guarantee the quality of our sleep at night. "Alcohol negatively affects the balance of REM sleep," Gibson said. Gibson said REM sleep serves to make the body fresh and process short-term memory, especially during the second half of the night. "So, alcohol can interfere with sleep during this period," he added.
4. Spicy food
For most people, eating spicy food is a hobby. Some people even feel the need to add chilli to their food. But Lisa Artist from the Sleep Council, advises those who have problems sleeping to avoid eating spicy food. Capsaicin, a spicy ingredient in chili, can disturb our calm. Gibson also said spicy foods can increase body temperature, causing us to feel uncomfortable.
5. Sugar I
Sweet foods are tempting. However, foods with high sugar levels can give us an instant energy boost and make us not feel sleepy. The artist recommends that we consume whole-grain cereals with low sugar levels to increase the availability of tryptophan in the bloodstream. "Tryptophan is an amino acid that the body uses to make serotonin and melatonin that stimulate sleep," he added. Artists also added that tryptophan is a neurotransmitter that stimulates a relaxed feeling that slows nerve flow and stops the brain from buzzing.
One healthy food containing tryptophan is a banana. So, we can eat this fruit before going to bed.
There are many things that can cause us to lack sleep, one of which is our diet. Here are five foods and drinks that we must avoid so we can sleep better and wake up refreshed every day.
1. Caffeine
Eating coffee or caffeinated drinks does provide both pleasure and freshness. But, be careful eating caffeinated drinks late at night. Well, caffeine is a stimulant that can make us nervous. In addition, caffeine blocks chemical adenosine, which has a wake-up effect of around six hours, preventing us from getting the recommended amount of daily sleep.
Where do sleep experts Dave Gibson suggest that we limit our daily caffeine consumption. "Set the time to consume caffeine and stop drinking caffeine after lunch. The maximum amount to consume caffeine is two cups per day, "he said.
2. Red meat
After a long day of work, resting while enjoying a snack made from meat must be delicious. However, eating meat, especially red meat at night turns out to affect the quality of our sleep. Red meat takes longer to digest than other foods. So, when we eat at night, choose lighter foods because it will make us feel more comfortable when it's time to sleep.
3. Alcohol
Drinking a glass of alcohol may be the choice of many people to get tired. In fact, alcohol actually makes us feel more tired. When the stimulant effect of alcohol decreases, alcohol will function as a sedative. But, alcohol does not guarantee the quality of our sleep at night. "Alcohol negatively affects the balance of REM sleep," Gibson said. Gibson said REM sleep serves to make the body fresh and process short-term memory, especially during the second half of the night. "So, alcohol can interfere with sleep during this period," he added.
4. Spicy food
For most people, eating spicy food is a hobby. Some people even feel the need to add chilli to their food. But Lisa Artist from the Sleep Council, advises those who have problems sleeping to avoid eating spicy food. Capsaicin, a spicy ingredient in chili, can disturb our calm. Gibson also said spicy foods can increase body temperature, causing us to feel uncomfortable.
5. Sugar I
Sweet foods are tempting. However, foods with high sugar levels can give us an instant energy boost and make us not feel sleepy. The artist recommends that we consume whole-grain cereals with low sugar levels to increase the availability of tryptophan in the bloodstream. "Tryptophan is an amino acid that the body uses to make serotonin and melatonin that stimulate sleep," he added. Artists also added that tryptophan is a neurotransmitter that stimulates a relaxed feeling that slows nerve flow and stops the brain from buzzing.
One healthy food containing tryptophan is a banana. So, we can eat this fruit before going to bed.
