The five foods that won't let you sleep well: they affect rest

Foods that can disrupt sleep do so primarily because of their stimulating effect, their difficulty in digestion, or because they cause metabolic disturbances that interfere with natural sleep cycles. Therefore, you should eliminate them from your diet or avoid eating them at dinner. What are the 5 foods to avoid?

According to " Better with Health," there's an extensive list of foods that should be reduced if you want to rest well and not lose sleep. Among them are:

1. Foods with caffeine and cocoa

Coffee, tea, chocolate, and caffeinated beverages are stimulants that interfere with the production of melatonin, the sleep hormone, affecting sleep quality.

2. Foods rich in sugars and refined carbohydrates

Sweets, pastries, ice cream, and products made with refined flours generate blood glucose spikes that can cause nighttime awakenings and less restful sleep.

3. Cured cheeses and foods rich in tyramine

Aged cheeses like cheddar and Camembert contain tyramine, an amino acid that can increase heart rate and make it difficult to sleep in sensitive individuals.

4. Red meats, chicken and sausages

These foods are slow and difficult to digest, which can cause stomach upset and make it difficult to sleep. Furthermore, some sausages contain amino acids that raise blood pressure.

5. Spicy and fatty foods

Foods high in spices can cause heartburn and gastroesophageal reflux, disrupting sleep. Fatty and fried foods make digestion difficult, causing heaviness and discomfort that interfere with sleep.

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Are there any other recommendations for sleeping well?

To fall asleep effectively, several habits and adjustments to your lifestyle and environment are recommended. While nutrition plays a very important role, there are other important recommendations as well.

- Maintain a regular sleep schedule:

Go to bed and wake up at the same time every day, even on weekends. This helps train your body to sleep and wake up naturally.

- Create a sleep-friendly environment:

Keep your bedroom cool, dark, and quiet. Use blackout curtains and avoid artificial light, especially the blue light from electronic screens, at least an hour before bedtime.

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- Do relaxing activities before bed:

Taking a warm bath or shower, reading a book, listening to soft music, or practicing relaxation and breathing techniques can help prepare your body for sleep.