Do foods affect sleep? The connection between foods and sleep
There comes a time in our lives that interferes with our sleeping patterns. Even some people are like forever dealing with sleeping troubles. But how some people face trouble sleeping while others do not? What factors are responsible for causing sleeping issues?
For instance, factors like noises, bright lights, stress, extreme stimulation before bedtime can trouble you falling asleep. Do foods we eat, also affect sleep?
Here, we are going to talk about the Connection between foods and sleep.
Good night sleep is very crucial to maintain a healthy lifestyle. Sleep manages cognitive functions, moods, memories, refreshes the whole body. Therefore, lack of sleep can result in an unhealthy body, a negative impact on mental health, diabetes, obesity, hypertension, depression, and so on. Further, sleep is essential for the normal functioning of the endocrine and immune systems.
But, do foods affect sleep?
While some foods have a bad impact on your sleep, some can help you take a sound sleep.
The sleep-wake cycle systems
The sleep cycle is not very simple and straightforward, it follows a complex process. Our body’s two internal systems are responsible for driving sleep, these are homeostatic control and circadian rhythms.
Since the time we wake up in the morning, sleep drive accumulates. Till night, it reaches the peak.
The homeostatic drive works on the basis of how long you have been awake. It follows the rule that the more you have been awake, the more you will feel tired. And your tired body wants to fall asleep.
Presumably, the circadian rhythm is your biological clock. This rhythm helps you maintain a sleep cycle. In addition, the circadian rhythm is driven in the hypothalamus of the brain by a group of neurons.
This hypothalamus is also called a suprachiasmatic nucleus (SCN). Perhaps, light plays a crucial role in maintaining the circadian clock by being a powerful influencing factor on SCN. It tells us when we should sleep, and when we should be awake.
Furthermore, a hormone called melatonin is responsible for causing drowsiness. This hormone gets released by pineal glands that lead us to sleep.
Foods that disrupt sleep
While talking about the connection between foods and sleep, there are some foods that prevent sleep. Some foods and beverages are bad for your sleeping patterns. They disrupt your sleep and make you stay awake.
Below are the drinks as well as foods that disrupt sleep:
- Mountain Dew
- Red Bull
- Dark chocolate
- Bacon cheeseburger
- Indian curry
- Hot cocoa
- Frozen yogurt, sorbets, or ice cream
Foods that help you sleep through the night
Apparently, there are foods that can help you sleep through the night. Lows levels of serotonin and folate are directly linked to the condition called insomnia. Milk and milk products are good for falling asleep.
Below are the foods you can consider consuming before bedtime:
- A cup of chamomile tea
- 8 ounces of tart cherry juice
- Walnut halves
- whole-grain toast with butter
- Low-fat milk
- Sweet potato
- Valerian tea
- Fortified cereal
Therefore, the food we eat, especially in the evening, greatly impacts your sleep and its quality. Further, protein is most influential to prevent sleeping issues. While on the other hand, excessive consumption of carbohydrates and sugar can disrupt your sleep cycle.
It even makes you feel drowsy in the day time. Therefore, the effects of diet on sleep quality are major and you should notice what you are eating before bedtime from now onwards.
If you are facing troubles falling asleep, include foods that help you sleep through the night.
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