February 19, 2025 | 05:15 pm
TEMPO.CO, Jakarta - A good night's sleep is essential for a healthy body and mind. However, many people do not realize that eating certain foods before bed can negatively impact sleep quality.
As reported by Everyday Health, eating close to bedtime has a significant impact on the body's circadian rhythm. Many people are unaware that consuming a heavy meal before sleeping can trigger digestive issues.
Carrie Gabriel, a diet expert based in Los Angeles, explained that heavy foods are difficult to digest and can cause indigestion and acid reflux. "People with a more chronic form of acid reflux known as gastrointestinal reflux disorder, or GERD, can have more issues with sleeping," she said.
Briana Rodriguez, a certified nutritionist and personal trainer for Jenny Craig, also expressed a similar opinion. "If you head to bed after a heavy meal, your digestion is going to slow and that food is going to be stored instead of used as energy. The result can be highly uncomfortable and keep you awake," she said as quoted from Real Simple.
Both experts advise paying more attention to what is consumed before sleep. Some types of food can disrupt sleep quality, making it difficult for the body to obtain optimal rest. Here are six foods to avoid before sleeping for optimal rest.
1. Spicy Foods
Ruchir P. Patel, a medical director at The Insomnia and Sleep Institute of Arizona, stated that spicy foods can cause acid reflux, which can trigger the brain to wake up excessively, as quoted from Huff Post.
Abhinav Singh, a specialist in internal medicine and medical director of the Indiana Sleep Center, said that consuming spicier food than usual can increase acidity in the stomach. Singh explained that stomach acid naturally increases at night and if it continues to rise, it can disrupt sleep.
2. Pizza
Carrie Gabrie, RD, said that foods with high saturated fat, such as Pizza, should be avoided near bedtime.
It is advisable to avoid consuming high sodium and saturated fat foods three hours before sleep as these foods take longer to digest, which can cause sleep problems.
Ruchir P. Patel said that many people are unaware that the tomato sauce on pizza can trigger acid reflux that disrupts sleep, similar to the effects of spicy foods.
3. Ice Cream
Raj Dasgupta, the head medical advisor for Sleep Advisor, stated that high-sugar foods like ice cream can cause wakefulness at night. It happens because of blood sugar fluctuations that lead to stomach problems.
Chocolate ice cream is particularly problematic because the high fat, sugar, and caffeine content in chocolate ice cream is a very bad combination for disrupting sleep.
4. Cheese
Although the protein in cheese provides tryptophan, an amino acid that can help with relaxation and sleep, not all types of cheese can aid in sleep. Strong or aged cheeses such as cheddar contain high levels of the amino acid tyramine which can increase heart rate, disrupting relaxation needed for sleep.
5. Tomatoes
Although tomatoes are beneficial for health, they can disrupt sleep if consumed in the evening before bedtime. This acidic food can irritate the stomach lining and increase the body's acid pH level, triggering digestive disorders, indigestion, and acid reflux, all of which can disrupt sleep.
Despite containing high vitamin C, iron, and lycopene, tomatoes are considered very acidic and should be avoided whether as sauce, juice, or other food dishes.
6. High Protein Foods
Red meat, chicken, and other high-protein foods take a long time to digest, which can keep the body active when it should be resting. Consuming excessive protein in the evening can prolong the digestion process and hinder restful sleep.
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