Jakarta –
So that sleep quality is not disturbed, there are several types of food that should be avoided. Such as foods containing fat, sugar and spicy.
Many people often feel hungry before sleeping. Usually overcome by eating snacks, but pay attention to the type, because eating unhealthy food will have a bad effect on your health.
Reporting from the Mirror (10/12), there are 3 types of food that are not good to consume before bed. According to Rosey Davidson, author and consultant at Just Chill Baby Sleep, the food you consume often affects sleep quality. Rosey emphasizes not consuming foods that are high in fat, sugar, or spicy foods.
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Rosey explains, “Food plays an important role in how well we sleep, as it can influence hormones and digestion. Foods rich in tryptophan, magnesium, and melatonin can promote relaxation and better sleep.”
 pizza Photo: site news / iStock |
According to him, foods containing carbohydrates can help tryptophan reach the brain. This will support the production of serotonin and melatonin which can improve sleep quality.
“A balanced dinner, such as containing protein, healthy fats and carbohydrates, can also stabilize blood sugar levels, thereby reducing the possibility of waking up at night,” he explained.
Why should you avoid foods high in fat, sugar and spicy?
Three foods that are high in fat, sugar and spicy foods should be avoided before bed. Because it can cause problems in the digestive system that interfere with sleep.
Spicy foods can cause heartburn and discomfort, which can disrupt sleep. High-fat or oily foods can cause digestive disorders, making it more difficult to sleep.
Meanwhile, consuming too much sugar or caffeine before bed can overstimulate the body and delay sleep time.
“Sweet snacks can also cause a spike in blood sugar which has the potential to cause awakening at night. Meanwhile, protein-heavy foods can slow digestion and cause restlessness during sleep,” he continued.
Sleep disturbances caused by these 3 types of food have also been discussed in a 2016 study. It was found that adults who had a diet with more saturated fat, sugar and low fiber would disrupt sleep. This study also discusses the issue of caffeinated drinks, such as coffee, and alcohol being associated with poor sleep quality.
Kiwi consumption can improve sleep quality
 benefits of kiwi for improving mood and mental health Photo: Getty Images/iStockphoto |
Rosey suggests consuming kiwi, because it has benefits that can improve sleep quality. This is because kiwi contains a lot of serotonin, a precursor to melatonin, a compound that regulates a person’s sleep cycle.
Kiwi is also said to contain lots of antioxidants and folate. These two substances are useful for maximizing brain function.
Apart from that, another food that is good for improving sleep quality is bananas. Because it contains magnesium, potassium and tryptophan to relax muscles and nerves. Oats are also a good choice because they are rich in melatonin and complex carbohydrates.
(yms/odi)
