One of the main mechanisms is an increase in body temperature due to capsaicin - the main active ingredient in the spicy taste. According to research, eating spicy foods for dinner increases body heat and prolongs sleep time, while reducing deep sleep time. During normal sleep, body heat is often reduced to support the brain and body to recover. When the temperature does not drop enough, the brain has difficulty going into a deep resting state, leading to a feeling of fatigue after waking up.
Spicy foods also stimulate the digestive system, easily causing heartburn or acid reflux, especially when lying down. In addition, spicy foods are one of the common causes of gastroesophageal reflux, disrupting sleep and causing patients to wake up many times during the night.
Research shows that people who eat spicy foods regularly in the evening have an increased frequency of vivid dreams and nightmares, due to the influence of REM sleep (REM sleep, also known as rapid eye movement sleep, is a stage in the sleep cycle, characterized by rapid movement of the eyes under the closed eyelids, a brain that is active and has vivid dreams) - when the brain is active and easily stimulated by external factors such as slow digestion or discomfort in the stomach.
Experts recommend avoiding spicy foods within 2-3 hours of going to bed, to limit digestive symptoms and help the body maintain a stable sleep cycle.
Although spicy foods can be appealing to taste, consuming them close to bedtime can cause body temperature disorders, affect digestion and disrupt sleep structure.
Reserving your intake and choosing a reasonable time to eat are necessary to protect sleep quality and overall health.
