Aishwarya Vaidya
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Written By: Aishwarya Vaidya | Published : February 2, 2019 1:55 PM IST
Avoid eating citrus food to sleep better. © Shutterstock
If you tend to stay awake all night and then experience body pain the next morning then you should be careful as lack of sleep can be the reason. A new study published in the Journal of Neuroscience suggested that sleep loss delivered a double whammy to the brain that all but guaranteed greater levels of body pain. According to the study author Adam Krause, Activity in the somatosensory cortex, previously associated with the location and intensity of pain, was enhanced owing to insufficient sleep. Hence, the study concluded that short or disturbed sleep, either in clinical (settings) or in the general population can increase can cause body pain.
In order to get a good night's sleep, people try many solutions like eating foods which can help them sleep better. Incorporating foods like almond, chamomile tea, walnuts and many other foods, staying away from electronic gadgets or Television. Furthermore, you can also avoid eating few foods which can steal your sleep. Doing so can help you to sleep better and wake up feeling fresh and energetic.
1: You should avoid eating fatty foods
Do you know that eating fatty foods like chips, pizza, fries and burgers can take a toll on your sleep routine? "A high-fat diet will make you fall asleep during the day time and can disturb your sleep pattern during the night time. Not only this, the high-fat ingredients present in your pizzas and burgers may also cause heartburn and acidity owing to which you will be unable to sleep," says Rutika Murudkar, a clinical nutritionist specialized in diabetes and cardiac care at Naraindas Morbai Budhrani Trust for cancer patients. Fat may trigger your digestive process and can lead to a buildup of stomach acids. So, which while lying down can it creep into the oesophagus and you may experience discomfort. Moreover, a high-fat diet tends to mess up with the production of orexin, which is one of the neurotransmitters and can help regulate your sleep/wake cycle.
2: You should avoid eating spicy foods
You might love to spicy foods but eating them at night is not a good idea? "If you happen to eat spicy foods before sleeping then it can invite heartburn and acid reflux along with indigestion," informs Murudkar. Your heartburn can worsen if you lie down as it can move up to your oesophagus and burn the sensitive lining. So, eating spicy food during the night is a strict no-no.
3: You should avoid eating diuretic foods
A diuretic can be termed as a substance which can make your body throw water out of the system. Watermelon, ginger and carrots are diuretic in nature and can make you pee. peeing is a natural bodily function, but getting up to go to the washroom every time can disturb your sleep.
4: You should avoid drinking alcohol
Drinks which contain caffeine like coffee may help you if you are feeling fatigued as you may feel fresh after drinking them. But, having caffeine during bedtime will keep your mind overactive and you will not be able to sleep properly.
5: You should avoid eating sugar
If you happen to eat sugary items before sleeping then your blood sugar will climb high and later, falls rapidly as your body releases hormones to try and bring the levels under control. This swing in hormones and blood sugar levels may cause sleep disturbances.
6: You should avoid eating citrus foods
Citrus fruits like oranges and grapefruits may increase your stomach s acidity. If you often experience acid reflux and/or heartburn then do not eat them before catching up on your good night's sleep. Since your stomach's reaction will not allow you to get that sound sleep.
