Eating habits and impact on sleep
Adequate and uninterrupted sleep plays an important role in restoring health, boosting immunity and improving cognitive function. However, many common habits such as drinking too much caffeine, consuming sweets, eating late at night or smoking can negatively affect sleep quality.
According to Mr. Michael Breus - a sleep expert at the American Sleep Council, "Caffeine exists in the body for many hours, blocking adenosine receptors, causing the brain to wake up and reducing sleep quality. Eating a lot of sugar or spicy food in the evening also disrupts digestion and circadian rhythm, leading to difficulty sleeping and shallow sleep.
Caffeine is found in coffee, tea, energy drinks and chocolate, so avoid drinking it at least 6-8 hours before going to bed. Sugar and processed foods can increase blood sugar levels, temporarily stimulate energy, causing sleep disorders. Eating late at night or spicy foods also causes the stomach to work when the body needs rest, causing bloating, heartburn and acid reflux.
Tips to improve scientific sleep
Some simple changes can help deepen sleep. You should maintain a fixed sleep schedule, limit the use of electronic devices before bed to avoid blue light inhibiting melatonin. Listening to light music helps relax the nervous system, while reducing caffeine, alcohol and nicotine in the evening.
A quiet sleeping environment, light lights and good air circulation help improve sleep, reduce stress and effectively support physiology, thereby improving the quality of life.
Combining a scientific diet, regular living hours and a favorable sleeping environment will help maintain quality sleep, prevent health problems such as obesity, diabetes and high blood pressure.
