Food Options That Affect One's Sleep


    Food Options That Affect One's Sleep

  • 1 Food containing Tryptophan

    Personal behavior, mood, and sleep are affected by serotonin level (a neurotransmitter synthesized by the brain and important for its regular activity.) The amino acid Tryptophan regulates Serotonin level and consequently sleeping. Turkey, milk, nuts, eggs, fish and oats are Tryptophan sources. 

  • 2 Alcohol

    Alcohol intake before sleeping triggers drowsiness and makes the person fall asleep easily but it is proved to make normal night's sleep hard. Limiting alcoholic drinks intake sufficient time before sleeping or drinking much water to dilute the alcohol effect can help avoid sleeping disorders. See How to have a good night sleep

  • 3 Jasmine rice

    It induces Tryptophan production, thus helping one to fall asleep. Jasmine rice is also a complex carb source that takes a relatively long time to be digested. Studies show that complex carbs cut the time needed by one to fall asleep. See How sleep affects health.

     

     

  • 4 High fats intake

    This leads to the formation of belly fats which causes the lungs' inability to expand normally, leading to sleeping apnea which in turn leads to successive waking up during night's sleep as the person can't breathe normally, causing disrupted night sleep and sleepiness during the daytime. 

  • 5 Caffeine-containing food and drinks

    Adenosine is the chemical responsible for sleeping. It's formed in the brain and its level rises during the day till it reaches the point at which the person gets sleepy. Caffeine resembles Adenosine in its chemical structure, thus it binds to Adenosine receptors in the brain and delays sleep.

  • 6 Nicotine

    Nicotine is also a stimulant that has similar effects to those caffeine has on the brain. Smokers always suffer from disturbed night's sleep and find it hard to sleep deeply especially when the nicotine level in their blood is high.


     

  • 7 Cherries

    They are rich in Melatonine which is the final product of the conversion of Tryptophan into Serotonin. Melatonine is directly responsible for sleeping and controls the cardican rhythm that controls human regular sleep. See Why is sleeping with the TV switched on a bad idea.

  • 8 Heavy meals

    The human digestive system rests during sleep. Protein-rich and spicy meals take much time to be digested. Therefore eating heavy meals a short time before sleeping makes it hard for the digestive system to rest, causing disturbed night's sleep.

  • 9 Tomatoes

    They lead to the movement of stomach acids up to the oesophagus, a process known as acid-reflux, which causes heartburn and chest-pain that keep one awake for a long time.

  • 10 Chamomile and valerian tea

    Herbal drinks lack caffeine. It provides relaxation and helps to fall asleep easily.

     

     

  • 11 Leafy veggies

    Their consumption during the night increases the formation of gases inside the stomach, leading to sleeping difficulties.

      

  • 12 Energy drinks

    They are mainly made of caffeine and high amounts of sugar; therefore they delay sleep for some time and make the person sleepy during the daytime. 

  • 13 Bananas and sweet potatoes

    Sweet potatoes are rich in Potassium and bananas are rich in both Magnesium and Potassium. These two metals trigger muscle relaxation which makes one feel sleepy. They are also a source of carbs that make one drowsy and fall asleep easily. 

  • 14 Preserved meat and aged cheese

    They are sources of Tyramine amino acid which triggers the production of Noradrenaline which causes alertness and gives the person a hard time falling asleep.

     

     

  • 15 Honey

    It reduces the production of Orexin in the brain, a chemical responsible for wakefulness, which triggers sleepiness.