In this busy society, insomnia seems to have become a common problem among urban people, and in the dead of night, there are so many lights that refuse to go out. Some people count the sheep until they are all fine, and some people are more diligent than pancakes tossing and turning, but they can't sleep for a long time.
There are so many "invisible killers" in our lives that affect our sleep, and you may never realize that some foods are the culprit. Today, we have to take a good look at it, people who often have insomnia, what things are less touched at night.
1. Insomnia and diet: Science reveals the effect of food on sleep
Eating and sleeping, the relationship between the two is as close as the lid and the pot, and if you are not careful, it will "bang". You may not believe it, but scientific research has long proven that what you eat has a direct impact on your body clock.
This biological clock is not like a clock on the wall, it is controlled by a series of complex mechanisms in our body, and once it is disrupted, the quality of sleep suffers.
The body's biological clock, or circadian rhythm, is controlled by the hypothalamus in the brain, which is responsible for telling you when you're sleepy and when you're awake. Foods, especially those that affect neurotransmitters, can act directly on the hypothalamus, causing disruption of the biological clock.
For example, some foods can make your brain feel like it's daytime, which makes you feel refreshed, while others can make your brain relax too much, causing you to doze off during the day and not sleep at night.
2. Caffeinated drinks: the price of refreshing the mind
Coffee, for many people, is like a shot in the arm in life, but when you still cling to that cup of coffee at nightfall, you may have to pay for it.
Caffeine is a stimulant that makes you feel refreshed by blocking adenosine receptors in your brain. But consuming caffeine at night is like a twist on your body clock, making it think it's far from time to turn off.
Scientific data shows that caffeine has a half-life of about 5 to 6 hours, which means that the cup of coffee you drink in the afternoon may still be "making waves" in your body at night.
Studies have also found that caffeine not only delays the onset of sleep, but also affects the depth of sleep, so that even if you fall asleep, you may just be "sorping" and not entering a deep sleep.
The same goes for tea, although the caffeine content in tea is not as high as coffee, it is enough to make your sleep quality much less. Not to mention those so-called "energy drinks", which are simply the "accelerator" of insomnia.
Therefore, in order to be able to sleep peacefully, those refreshing drinks are best stayed away in the evening.
3. Spicy food: stimulates the taste buds and disrupts sleep at the same time
Chili, mustard, pepper, these foods that can make people cry, are the first choice for many people looking for excitement. However, spicy food is like an invisible bomb for a night's sleep, and it can blow up the quality of your sleep without you even noticing.
The capsaicin in spicy foods can stimulate gastric acid secretion, increase the burden on the stomach, cause stomach discomfort, and even stomach pain and heartburn, which are often exacerbated at night, making it difficult to sleep peacefully.
This is also confirmed by laboratory observations. Studies have shown that people who consume spicy foods at dinner tend to take longer to fall asleep and sleep poorly throughout the night.
Spicy foods also raise body temperature, which the body needs to drop slightly in order to fall into a state of deep sleep. Therefore, those spicy delicacies that make people sweat are better to be less encountered at night.
Studies have also found that spicy foods have a particularly pronounced effect on people who suffer from frequent insomnia. They activate the body's stress response and release adrenaline that can make people feel excited and anxious, which is especially difficult for those who want to have a restful night.
So, if you're already suffering from insomnia, then those spicy strips and spicy chicken wings that can make you cry may have to say goodbye.
4. High-protein foods: a healthy choice or a nighttime enemy?
Protein is an important nutrient for the body and is indisputable. However, if you eat a lot of high-protein foods at night, such as steak, chicken breast, and soy products, your sleep may suffer.
High-protein foods require more time and energy to digest, and eating too much at night can be detrimental to rest.
Scientific studies have pointed out that a high-protein diet with dinner may increase the burden on the liver, as amino acids, a byproduct of protein metabolism, need to be processed in the liver.
Moreover, certain amino acids, such as tyrosine, can be converted into excitatory neurotransmitters like dopamine in the body, which keep the brain alert, which is obviously undesirable for insomniacs.
In addition, some studies have found that consuming high-protein foods at night can affect melatonin secretion. Melatonin is known as the "sleep hormone" and it is secreted at night to help us fall asleep. A high-protein diet can interfere with this process, leading to a drop in melatonin levels and sleep disorders.
So, those craving a protein meal after a sweat at the gym might want to consider whether they can opt for something lighter for dinner.
5. Sweets: the temptation of the night and the enemy of sleep
Sweets, those delicacys that instantly conquer the taste buds, are often the choice of people looking for comfort in the evening. However, these high-sugar foods, while giving you a short-term euphoria, can also be the culprit of taking away your precious sleep.
High sugar intake quickly raises blood sugar levels and stimulates insulin secretion, a process that adversely affects our sleep.
Rapid increases and drops in blood sugar levels can lead to energy surges and sharp drops, a "rollercoaster" type of blood sugar fluctuation that can make people feel energized or exhausted.
After consuming sweets in the evening, the body enters a highly active state in order to process these extra sugars, which is naturally the opposite of a relaxed and restful sleep state.
Studies have shown an association between high-sugar diets and sleep disorders. Those who eat too much sugar in their diet are more likely to have trouble falling asleep, waking up at night, and poor sleep quality.
Therefore, try not to touch those attractively colored desserts, candies and sugary drinks at night, so as not to cause "sugar" trouble in your body.
6. Greasy food: heavy burdens drag down sleep
Greasy foods, such as fried chicken, pizza, and french fries, are irresistible to their deliciousness, but their digestion is a constant battle. These high-fat foods require a lot of digestive juices and pancreatic enzymes to break down, a process that often lasts late into the night, putting a heavy burden on the stomach and intestines.
The digestion of greasy foods affects not only the onset of sleep, but also the continuity of sleep. While your stomach and intestines are busy processing these greasy foods, your brain also struggles to go into a deep sleep.
As a result, greasy foods will not only make you wake up tired the next day, but may also make it difficult for you to get enough rest throughout the night.
7. The harmony between dinner and sleep
The relationship between dinner and sleep is like a choreographed dance that requires just the right rhythm and pace. Choosing the right food will not only make you enjoy delicious food, but also help you have a sweet dream.
To ensure a restful night, it is advisable to choose foods that are easy to digest, low in fat and sugar, such as vegetables, whole grains, and moderate amounts of protein.
Also, dinner should not be too late, giving the body enough time to process the food so that while you lie down, the body can move from digestion to rest mode.
summary
Remembering the balance between food and sleep is an important part of a healthy life. We weren't just having a dinner, we were preparing for a peaceful evening.