greasy fried foods
Stir-fried foods such as fried chicken, French fries or greasy foods can overload the digestive system at night.
Foods rich in saturated fat can reduce sleep quality because they slow down digestion, causing reflux and bloating. When the stomach is overactive at night, the body will have difficulty relaxing, leading to cramped and shallow sleep.
If you feel hungry in the evening, choose light foods such as unsweetened yogurt, banana or almonds over fried foods.
sweets and foods high in sugar
Candy, ice cream, soft drinks or processed foods containing a lot of sugar can suddenly increase blood sugar, causing hormonal changes and affecting sleep quality.
According to research published in the American Journal of Clinical Nutrition, consuming a lot of sugar before bed can increase insulin levels, making the body alert and having difficulty falling into deep sleep.
Sugar also stimulates the central nervous system, causing sleep disruption.
Limit eating sweets after 7pm, instead you can choose low-sugar fruits such as grapefruit, strawberries or warm milk to help relax the body.
Foods containing caffeine
Caffeine is a stimulant found in coffee, green tea, energy drinks and chocolate. It helps increase alertness but is also a major cause of insomnia if consumed in the evening.
According to research from the Stanford Sleep Research Center, caffeine can stay in the body for 6-8 hours, reducing the production of melatonin - a hormone that helps regulate sleep cycles.
Even a small amount of caffeine can slow down the process of falling asleep and reduce the quality of deep sleep.
Solution: If you need a warm drink in the evening, replace coffee or green tea with chamomile tea, mint tea or turmeric milk, help relax the body and improve sleep.
Avoiding fried foods, foods high in sugar and foods containing caffeine in the evening can help you fall asleep easily and maintain deeper sleep.
Combining a reasonable diet with healthy living habits such as limiting the use of electronic devices before bed, doing light exercise and maintaining a fixed sleep time will help you have better quality sleep.
