11 foods that can cause insomnia

Probably everyone at least once counted lambs before going to bed, looking at the ceiling, and then gave up and went on watching videos on the Internet. But none of us ever thought about what affects our sleep so much. And there are products that worsen its quality. We offer a list of what you need to exclude from your diet for good sleep and productive work.

Coconut oil

– It is better to replace it with olive oil (which contains healthy fats and is generally considered a quality product). A study published in the Journal of Sleep Research found: palmitic acid, a component of coconut oil, negatively affects sleep.

Tea

– Black and green teas contain caffeine and theobromine, the latter of which increases heart rate. Doctors recommend drinking decaffeinated herbal teas to avoid encountering both stimulants.

Tomato sauces

– contain the amino acid tyramine, which in turn can act as a trigger for the production of norepinephrine (norepinephrine), which stimulates brain activity. So, if you follow the recommendations, you’ll have to have a pasta party the night before the marathon with some other sauce.

Chocolate

– The same theobromine found in tea. White chocolate doesn’t have it, by the way.
To a lesser extent, caffeine can also affect sleep, but there’s not as much of it in the product (and we don’t usually eat chocolate in the amount that the dose would affect).

Alcohol

– although relaxing, but not conducive to deep sleep, which means that in the morning you will not be so fresh. And if you drink too much, you’ll have to work out in the morning with a hangover – not a good option.

Steaks

– All foods high in saturated fat have a negative effect on nighttime sleep. Including steaks, which are high in fat. And they take a long time and are hard to digest. Digestive problems can raise in the middle of the night. Therefore, in the evening it is recommended to pile on vegetables, lean protein foods, fish.

Sweet sodas

– there is little good in it at all (and a lot of sweetness), and not just for athletes. Regular consumption of soda, which is high in sugar and usually has caffeine (it’s not just added to cola), is associated with lower sleep duration. A substitute is cherry juice.

Chips and salsa

– Spicy foods before bedtime are not recommended.

Water

– A glass of water before bedtime is good, but trying to drink several glasses beforehand can lead to nighttime trips to the toilet. It is better to evenly distribute the use of liquids during the day, and in the evening treat yourself to a kiwi, which has a lot of liquid and serotonin, which improves the quality of sleep. And in the morning, grab some water for your morning run if you need it.

Ice cream

– Again, sugar and saturated fat. Suggest substituting with a frozen banana combined with fruit and/or some kind of nut butter. Or some other unsweetened natural alternative.

Thai Sauce

Unexpected: Thai sriracha sauce (hot sauce). This product was definitely chosen for its spiciness. So other spicy dishes and dressings before bedtime are also not recommended.

If you can not give up these products, then there are only two options: look for an alternative or continue to stare at the ceiling nights on end. Of course, it is better to stick to the first: you will not stay hungry, and your body will thank you. Cherry juice, kiwi and pumpkin seeds are recommended for a good night’s sleep.