Avoid These Foods Before Bed to Rest Easier
Spicy foods – and anything else that gives you acid reflux
Spicy foods like chili may contribute to heartburn。 "If someone experiences acid reflux from spicy foods and lies down right after eating spicy foods, the acids from the stomach can flow back into the esophagus more easily, causing a burning sensation in the chest, which may disturb sleep," says Jessica Clifford, a registered dietitian nutritionist and research associate in the department of food science and human nutrition at Colorado State University。
In general, it's best not to tax your digestive tract in that way when you're wanting to calm your body in preparation for drifting off to dreamland。
Forget the nightcap. Consuming alcohol may help some people drift off faster. But apart from other health considerations, it's no sleep aid. That's because it can negatively affect the quality of sleep. It disturbs the most restorative stage of sleep (called REM sleep), causing a person to feel groggier and less rested in the morning, Clifford notes.
A reason for the restless nights is that alcohol increases the chemical adenosine, Ansari explains. While that helps to induce sleep initially, once the level of the chemical lessens in the body, you're more likely to wake up in the middle of the night.
Caffeine – in all its forms
安徽快三Caffeine isn't limited to just coffee. You should also watch your consumption of chocolate – and anything chocolate flavored, from pudding and ice cream to cereal. Avoid especially dark chocolate. While a powerful source of antioxidants, the darker it is, the more caffeine dark chocolate has, Ansari notes. Other sources of caffeine include soda – even if it isn't cola – matcha (derived from green tea), some pain relievers and energy drinks.
While there's no exact cutoff time for avoiding certain foods and drinks before bed, Ansari says the general recommendations are to limit caffeine intake beginning about six to seven hours before bedtime. She notes for those who have caffeine regularly, it's OK to experiment with having it later. Just monitor when it affects sleep and make adjustments accordingly.