Sleep deprivation in America has become common among 41 million Americans, says the Center for Disease Control and Prevention (CDC).
Dietary factors that create chemicals can trigger insomnia. Therefore, it is essential to know what foods can contribute to a cornucopia of sleepless nights.
This list of the top ten foods to avoid before bed will help maintain a healthy diet and most importantly give the human body the much needed rest it deserves.
Oats contain the chemical melatonin that usually prepares the body for rest but its high soluble fiber content can have adverse effects reports Dr. Robert Kwok from Health Tap. When it is consumed before bed, it doesn't have sufficient time to digest properly which can cause slow down digestion, causing heartburn and gas.
Most leafy greens are natural diuretics that can cause a person to experience frequent urination. The National Digestive Diseases Information Clearinghouse (NDDIC) says that broccoli, cabbage, beans, cucumbers and garlic are hard to digest and can result in gas. This produce from Mother Earth is better if it's consumed a few hours before bedtime.
This comfort food late night snack will keep the body up for hours with its high levels of sugars and carbohydrates that will stimulate the brain says Dr. Gangemi. The amount of fat this sweet tooth pleasing dessert contains will burn in the body enough time before bed. The taste is not worth the overall health hazards that this treat can cause when sugar is stored, eventually turning into fat.
7. Spicy foods.
Although spices have a lot of benefits when it comes to curing the human body, it is dangerous to consume late at night. A study published in The International Journal of Psychology says, foods that are spicy or peppery can result in an upset stomach and the chemicals can thus activate your senses and keep you up at night. It's important to keep the spice in your life away at night.
6. High-carb or sugary foods.
Sweets like chocolate cake, cookies or other desserts can raise blood-sugar levels and cause energy levels to be out of sync. Single sugars like fructose, found in fruits, and galactose, found in milk products, along with double sugars like lactose, maltose, and sucrose all contribute to irregular sleeping patterns if consumed late at night according to the National Institute of Health (NIH).
5. Red meat and other proteins.
The consumption of red meat late at night will not be digested properly and will sit in your stomach all night long. If necessary, protein can be consumed late at night with healthier alternatives like a thin turkey breast or a simple cup of yogurt found in the Internet FAQ Archives. Late-night protein is okay in moderation.
4. Greasy or fat filled foods.
Foods that are greasy, heavy, and fatty will make the stomach work overtime if devoured directly before bed. Pizza, a popular late night snack has high levels of acidity due to the tomato sauce with the accompaniment of its toppings like cheese that can increase heartburn reports Beth Israel Deaconess Medical Center (BIDMC).
3. Dark chocolate.
A key ingredient in dark chocolate is caffeine and with stimulants like theobromine, phenylethylamine and anadamide, it can get the heart racing says Live Strong.
Alcohol consumption should be limited to one drink per day for women and two drinks for men according to the American Heart Association. It is known to interfere with sleep and can cause random awakenings at night.
Caffeine is a good way to start the day but not end the night. It is a stimulant that provokes neurological movement and gives an extra energy boost. The caffeine enters the bloodstream and will be present in the body if consumed at night reports a study in published in Sleep Medicine. Lunchtime coffee can still be in the system of some people even late at night so it is important to steer clear if caffeinate beverages in the afternoon or early evening.
Avoid these top ten insomnia inhibitors and get a full night's sleep with the blink of an eye.