Sleep Expert Unveils the Top Foods and Drinks That Keep You Up at Night
Approximately one out of every eight people in America suffer from chronic insomnia, as reported by a study conducted by the American Academy of Sleep Medicine. The National Institutes of Health also mentioned this issue. sleep disturbances is frequently due to "poor eating patterns."
Dan Gartenberg, PhD, a sleep health consultant at CPAP.com based in New York City, emphasized that consuming a nutritious and balanced diet is crucial for enhancing both the quality of your sleep and your general well-being.
"GABA-containing foods or supplements may be especially beneficial," he said to Fox News Digital.
GAS STATION FOOD TRANSFORMS INTO HEALTH-ORIENTED RESTAURANT FRANCHISE
GABA serves as the predominant inhibitory neurotransmitter, aiding in sleep and relaxation, according to Gartenberg.
"Think decaffeinated teas, fermented foods, cheeses and legumes."
REVIEW ON THE FOX NEWS APPLICATION
However, the initial step towards improving your sleep is ensuring that you avoid eating foods that interfere with restful sleep.
Here are some of the foods and drinks To prevent issues before going to bed so as to enjoy a more wholesome and superior quality of sleep.
NUTRITIONIST UNVEILS 3 EASY EGGS-FREE MORNING MEALS AS EGG COSTS SPIKE
"As you cultivate positive routines and steer clear of detrimental ones, you set the stage for recuperative and refreshing slumber sessions," Gartenberg stated.
One of the least advisable substances to have before sleeping is alcohol, according to Gartenberg.
It disrupts the body’s inherent sleep pattern by inhibiting REM sleep, crucial for maintaining cognitive function and emotional well-being.
When the body processes alcohol, it may result in frequent awakenings during the night, which can lead to irregular sleep patterns and disrupt the natural circadian rhythm.
Your body may also begin to build up a resistance to the impacts of alcohol with increased consumption.
Wine Sales Declining in the US as Increasing Numbers of Americans Abstain from Alcohol
With time, this disturbance can lead to insomnia since the brain starts associating sleep with ongoing disruptions.
If your aim is to improve your sleep quality, consider reducing or entirely abstaining from alcohol consumption — particularly before bedtime — can help maintain regular and healthy sleep patterns, according to Gartenberg.
If you aim for improved sleep quality, it’s advisable to steer clear of coffee and tea in the evening hours due to their caffeine content.
Even decaf coffee contains caffeine and should generally be avoided; however, decaffeinated teas like chamomile may aid sleep, according to Gartenberg.
Caffeine—a substance that stimulates the body—assists in maintaining alertness and wakefulness.
Gartenberg mentioned that it also inhibits a bodily substance known as adenosine, which aids in inducing sleepiness.
CONSUMING COFFEE AT SPECIFIC TIMES MAY LOWER THE CHANCE OF DYING, RESEARCH SUGGESTS
The impacts of caffeine are immediate, causing you to feel awake instantly — this might lead to losing crucial hours and minutes of sleep, potentially resulting in possible sleep disorders, as Gartenberg noted.
Due to their high sugar content, chocolate and candies might disrupt good sleeping patterns, according to Gartenberg.
Chocolate contains small quantities of caffeine as well.
These sweets' sugar content might lead to fluctuations in your blood glucose, causing you to feel restless as it drops.
CLICK HERE TO SUBSCRIBE TO OUR LIFESTYLE NEWSLETTER
Just as alcohol and caffeine interfere with sleep, sugary foods have a similar effect, causing individuals to feel less refreshed come morning time, according to Gartenberg.
Because citrus items like oranges, lemons, and limes have significant levels of citric acid, they may lead your stomach to generate additional gastric acid.
Experts indicate that an rise in stomach acid may lead to slight unease in the stomach and throat because of acid reflux and heartburn, disturbing your slumber and causing you to become restless.
"Oranges and other citrus fruits contain high levels of vitamin C, which may have a mildly stimulating effect on certain people, potentially making it more difficult for them to unwind before bedtime," according to Gartenberg.
To read more Lifestyle articles, check out www./lifestyle
Gartenberg mentioned that heartburn can also indicate sleep apnea.
If you suffer from heartburn It is crucial to have it assessed by a physician, he mentioned.
Much like citrus fruits, spicy foods including hot peppers and jalapeño chips should be avoided close to bedtime. These items can lead to increased production of stomach acid, resulting in unease and potential acid reflux, according to Gartenberg.
He mentioned that your body temperature may rise slightly after consuming these foods, working against the body’s normal cooling mechanism as you prepare for sleep.
Gartenberg advised steering clear of these particularly at night, since they might lead to feelings of unease and trouble sleeping.
Original article source: Sleep specialist shares leading edibles and beverages interfering with your nighttime rest
