timesofummah.com – 6 Eating Habits That Can Trigger Insomnia Must Be Avoided. Not a few people in this world who suffer from insomnia or difficulty sleeping. The prevalence of insomnia is estimated to be around 10–30 percent of the world’s population. The causes are various, one of which is due to improper eating or drinking habits.
Unknowingly, maybe you do. If you don’t want to experience insomnia, try to stop this habit!
1. Eat spicy food a few hours before going to bed
Hot and spicy food is hard to resist. However, spicy foods can keep us up at night by causing indigestion and exacerbating symptoms of heartburn and acid reflux.
When we lie down, acid can flow into the esophagus and cause irritation. The discomfort can make it difficult for us to close our eyes, citing Healthline.
In addition, based on a study published in the journal Frontiers in Human Neuroscience in 2015, the capsaicin content in spicy foods can increase the core and surface temperature of the body. Many researchers believe that the increase in body temperature caused by eating spicy food at night can have a negative impact on sleep.
2. Eating too much saturated fat
As we know, red meat and fried foods are high in saturated fat, which can cause plaque buildup in the arteries. The risk of heart disease and stroke becomes greater. Not only that, excessive consumption of saturated fat can affect sleep.
According to research published in the Journal of Clinical Sleep Medicine in 2016, consuming too much saturated fat during the day makes a person wake up more often at night. This study involved 26 people aged 30–45 years with normal weight.
3. Eating too many refined carbohydrates
How often do you eat refined carbohydrates like white bread, pasta, pastries or chips? It should be consumed within reasonable limits, because according to a study published in The American Journal of Clinical Nutrition in 2019, postmenopausal women who consume large amounts of refined carbohydrates are less likely to have a good night’s sleep and are more likely to develop insomnia within three years.
Unlike complex carbohydrates, refined carbohydrates can increase blood sugar quickly. In fact, high blood sugar is associated with sleep disorders such as insomnia and sleep apnea.
4. Consuming excessive caffeine
Many people feel less energized if they don’t start their day with a cup of coffee. Legitimate, as long as not excessive. Quoting the Sleep Foundation, excessive caffeine consumption can cause insomnia or worsen existing insomnia.
In addition to causing insomnia, high levels of caffeine can trigger anxiety, make us often wake up at night, and worsen sleep quality. What we need to remember, caffeine is not only found in coffee, but also tea, soda, and dark chocolate (dark chocolate).
5. Often consume energy drinks
One of the reasons why people consume energy drinks is to ward off drowsiness and keep us awake for a while. Not surprising, because the main ingredient of energy drinks is caffeine.
However, be careful about the side effects. Based on research published in the journal Nutrition Reviews in 2014, the most frequently reported side effects after consuming energy drinks are insomnia, headaches, and tachycardia (very fast heart rate, more than 100 beats per minute).
6. Lack of certain vitamins or minerals
Sometimes, a lack of certain vitamins or minerals makes it difficult for us to close our eyes. This is proven in a study published in the journal Nutrients in 2019.
It was found that adults over the age of 19 who were deficient in calcium, magnesium, vitamin D and K tended to have short sleep duration. In order not to experience insomnia, meet daily vitamin and mineral needs, both from food and supplements.
So, those are some eating habits that can cause sleep disturbances and trigger insomnia. Don’t do it again, okay!