In case you find yourself hungry a few hours after having your meal, it is recommended that you have a light meal for dinner to satiate your hunger pangs. Apart from that, spicy food can often cause indigestion and acidity, which can be yet another reason that prevents a good night’s sleep. Your body generally reduces its internal temperature during sleep and if this spicy food keeps your body temperature higher, it gives signals to your brain that this may not be the right time to sleep. This can lead to a rise in body temperatures that tend to keep you awake longer. You should also avoid eating food that is too spicy before going to bed at night. On the other hand, chocolates contain caffeine which increases brain activity, thereby preventing you from falling asleep. Magnesium is needed to help you fall asleep and with a lack of magnesium, sugary foods can keep you awake at night. This is because your body uses up a micronutrient like Magnesium to assimilate sugar into the body. Moreover, you should also avoid eating sugary foods at night before going to bed. Sugary drinks, sugary desserts, candies and cereals should not be consumed before bedtime or for dinner. However, experts recommended not to follow this ritual for the following reasons Many people suffering from insomnia or sleep disorders are of the opinion that having a few glasses of wine or whiskey makes them fall asleep faster. Also, make sure you avoid consuming foods that contribute to insomnia. Foods to Avoid Before Going to BedĬertain foods, when consumed right before bedtime, can block adenosine – a chemical that helps us fall asleep naturally. You must not indulge in unhealthy snacking before going to sleep, as it will harm you in ways more than one. Midnight snacking is a sure-fire way to increase calorie intake and gain weight. Many people develop a habit of binging on unhealthy snacks late in the night – chips, doughnuts, cookies and aerated beverages. These contain high levels of tryptophan – a substance that your body metabolizes into melatonin and serotonin. The Complex Relationship between Sleep and FoodĬertain food items such as turkey, fatty fish, almonds, etc. This provides ample time for digestion and the contents in your stomach to move into the small intestine – and reduces the likelihood of various digestive problem symptoms.īesides, allowing a couple of hours to elapse before lying down after your least meal can lower your chances of having sleep disorders and gaining weight. However, he concludes, abstaining from eating in the wee hours of the night “is especially important for those who suffer from bloating, IBS, or SIBO.Usually, it is advised that you wait for about 2-3 hours before going to bed once you have had your dinner. “These movements of the small bowel are integral for our bowel function and the balance of the gut microbiome, though there does not appear to be a preferred sleeping position for these waves,” Dr. (One study in the American Journal of Gastroenterology found that the higher end of this window significantly reduces symptoms in patients with GERD.) Similarly, he advises not eating a meal in the middle of the night. Rezaie recommends avoiding eating a heavy meal three to four hours prior to hitting the hay in order to keep the fasting movements of the intestines in check. With that said, you can adopt other habits that are sure to keep your GI tract happy and healthy all night long.įor starters, Dr. While people with acid reflux are likely to experience relief by taking care to sleep on their left side and with their head elevated with a wedge pillow, everyone else can-pun intended-rest assured that, in most cases, their preferred sleeping position won’t cause digestive distress. On top of that, he even notes that one small study on healthy volunteers showed that the right lateral position turned out to be better for stomach emptying, though further research is needed to support this finding conclusively. “If you do not suffer from reflux, there does not appear to be any advantage of forcing yourself to sleep on the left side,” Dr. Rezaie’s insights in mind, you be making a mental note to switch your sleeping position tonight-but he takes care to mention that this change won’t necessarily benefit everyone across the board. “This is thought to be due to positioning of the stomach, which lays above the distal part of the esophagus when sleeping on the right side.” In addition, he notes that the position of your noggin while sleeping can also influence digestive function, stating that “elevation of the head of the bed has been associated with less reflux episodes.” Is it always better to sleep on your left side to support digestion? “For starters, multiple studies have shown that sleeping on the right lateral position increases acid reflux episodes and heartburn as compared to the left lateral position,” Dr.
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