5 kinds of food that might be affecting your sleep duration and quality

We all know that sleep is one of the most important factors of our life to stay healthy and active. And if disrupted, it can affect our health in many ways. A good night’s sleep of about 7-8 hours is necessary for an average adult. But there are some food items which can cause insomnia and take you longer to fall asleep.

5 food items you must avoid to improve sleep quality

Spicy food

If you love spicy food then it could be a huge dampener for your sleep cycle. Eating spicy food before sleeping might cause gastric problems and disrupt sleep.

Caffeine based food

Caffeine has always been an enemy of sleep. It is ironic that though caffeine is capable of temporarily boosting energy, it has negative effect on sleep’s duration and quality. So, avoid having caffeine 6-7 hours before going to bed. According to an earlier study, night shift workers who consume more caffeine had greater sleep disturbances and psychological distress.

Sugar

Foods like refined carbs which include white bread, sweets, and food items containing high amounts of added sugars highly affect our sleep. A 2019 study that was done on 77,000 women had found that those who consume food high in glycemic index were more likely to have insomnia in the following years. The study also held sugar and refined carbs responsible for higher odds of insomnia. Foods like refined carbs which include white bread, sweets, and food items containing high amounts of added sugars highly affect our sleep.

Fatty Food

Foods high in fat, like fried chicken and chips, ultra processed food etc., also contribute to poor sleep. According to research saturated fat intake in large amounts negatively affects your sleep pattern. A study done on 459 people found the more fat and saturated fat they consumed, the lower their sleeping time became.

Alcohol

Even though alcohol makes many people sleepy and drowsy, it also affects the circadian cycle and decreases blood sugar level. According to Healthline, a 2020 study including 11,905 participants found that higher alcohol consumption was significantly linked to poorer sleep and shorter sleep duration.

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