6 foods that can disturb your sleep –

You probably already know that what we eat at night, before going to sleep, can directly affect the quality of our sleep. The ideal, for example, is to have the last meal at least three hours before going to bed to protect the circadian cycle – famous “biological clock”.

In addition, the type of food ingested also counts. That’s because, according to biochemist, physiologist and orthomolecular Dr. Moacir Rosa, the relationship has to do with the interference of certain ingredients in the triggering of hormones and neurotransmitters that affect this biological cycle.

With that in mind, check out what you need to avoid at night to make your nights more peaceful and invigorating:

1

CAFFEINE AND STIMULANT DRINKS

“Stimulating drinks rich in caffeine such as coffee, green tea, yerba mate and most soft drinks block adenosine, an essential substance for sleep. These drinks can be consumed in the morning, or up to a maximum of 14 hours, as they have already been metabolized at night”, recommends the specialist.

two

EXCESS SUGAR AND SIMPLE CARBOHYDRATES

“As for food, no heavy meals at night, nor foods high in sugar and made with white flour. These carbohydrates release insulin, which is a hormone that inhibits the action of melatonin (a hormone that induces sleep), harming your night.”

3

RED AND FAT MEAT

They are more difficult for the organism to digest, which can disturb your sleep – as the body will need to spend a lot of energy to accomplish the task.

4

FRIED FOOD

The same goes for fried and breaded foods: they are also difficult to digest, which can make sleeping restless.

5

ALCOHOL

That drowsy feeling after drinking a few drinks is pure deception. After all, alcohol tends to make it harder to get to the deepest sleep. The result? You wake up indisposed, even after sleeping for many hours straight.

6

PEPPER

Spicy meals increase the chances of indigestion, gastritis and reflux. By irritating intestines and stomach, they also harm your night.

WHAT TO EAT?

The expert indicates foods rich in tryptophan, which is a precursor to melatonin — lean cheese, poultry, nuts and eggs are good examples. Relaxing drinks also work, such as chamomile, passiflora, lemon balm and mulungu teas.