If you can not fall asleep, this one could be to blame, say experts
Eating this nearby food could mean fewer hours of sleep with more troubles.
When you can not stop launching and turning at night, you wonder to ask you what could cause an attached rest. Once you have excluded the usual suspects such as caffeine too late in the day or your daily concerns, you may not be able to land on an explanation. As it turns out, it could be your end-of-evening snack: the experts say that there is a common food that could cause yousleepless nights. Read it to discover what foods to avoid near bedtime and for later concerns,If you take this medicine common to sleep, stop now, a new study says.
Salt foods can affect your sleep.
You may want to think twice the choice of potato chips like yourlate snack. A 2006 study of the European society of endocrinology revealed that salty foods can delay the speed with which people fall asleep, cause people toWake up more frequently All night and create sleep disorders for two to three hours. When the study participants were finally able to fall asleep, salty foods have decreased deep sleep, resulting in a "superficial at best" rest. In addition, salty foods have caused more dreams and even nightmares. The participants of the study reported having felt sleepy, tired and dissatisfied with their sleep.
"Eat aMeal that is high in sodium In dinnertime can contribute to sleep disturbances, partly due to an increase in blood pressure and fluid retention, "Sandra Darling, Do, MPH, says Cleveland's clinic. "The result can be a restless sleep, frequent awakenings and do not feel rested in the morning." And for more causes of insomnia to become aware,If you can not sleep, this over-the-counter medication could be the reason why the experts say.
Too much salt could also get you climb to go to the bathroom more frequently.
If you are taking severalNight trips to the bathroom, the salt could be to blame. Salty foods can not only disrupt your sleep due to digestion and blood pressure, but they can also prevent you from retaining more liquid, which could make your bladder wake up more frequently. A 2017 study at the University of Nagasaki found that when participants in high salt consumption reduced their consumption of 11 grams a day to eight grams a day, they saw aReduction of night bath trips. The time the participants took place to use the bathroom fell from 2.3 to 1.4 times a night. According to a statement, researchers have found that the decrease in night bath visits has contributed to an improvement in quality of life.
"Night urination is a real problem for many people, especially since they get older. This work is the possibility that a meredietary modification could considerably improve the quality of life of many people, "the leader of the studyTomohiro Matsuo, PhD, says in the declaration. And for more reasons that you launch and turn,If you can not sleep, this common medicine could be why, the study says.
Try not to eat salty foods within three hours of bed.
Manchester, Englandgeneral practitioner Chun tang, MRCGP, DFFP, says that if you are going to eat salty foods, you must consume them from the beginning of the evening to avoid constraining the digestive system during the night. If you are going to have a heavy meal or a sodium-rich snack, it suggests finishing at least three hours before going to bed.
And you may want to cut all the food after a certain hour-salt or not.Brooke Scheller, DCN, CNS,Director of Freshness Nutrition, says she does not recommend eating 7 or 8 m. "This allows blood glucose in the body to fall naturally next to our hormonal levels of stress. Cortisol, the main stress hormone of our body, opposes opposition to melatonin, which means that cortisol decreases , melatonin (our sleeping hormone) increases, "says Scheller. And for more useful information delivered directly in your inbox,Sign up for our daily newsletter.
You should also avoid fried foods near bedtime.
Salted french fries are a combination of nightmare for your sleep. "Foods rich in fat, such as fried and transformed foods, go through the digestive system more slowly than fresh food, vegetables and proteins. As soon as you take this first bite, your digestive system starts with action and the body releases a Chemistry called Histamine, says Tang. "Histamines stimulate the production of acid that moves to the stomach to break down your food. While antihistamines can make you sleepy, the histamine can keep you awake. When you eat little Time before, this process occurs as you are trying to sleep. Your digestive system always works to break down those fatty foods, resulting in a disturbed and agitated sleep. "And for more health concerns to be aware,If you see that on your feet, you can have diabetes, say doctors.
