What foods affect sleep quality

　　In addition to the impact of what you eat before going to bed on your sleep, the quality of your dinner will also have an impact on your sleep. Studies now show that eating spicy food can affect sleep.

　　1. Ice cream. Ice cream contains a lot of fat. If you go to bed after eating it, your body will not have time to burn fat. All sugar sends the wrong energy message to the body, which then automatically stores it and turns into fat. In addition, research has found that eating high-sugar foods before going to bed is more likely to cause nausea. Dream。

　　2. Celery. Celery is a natural diuretic and can cause more urine. If you eat too much celery before bed, your body will wake you up to pee. Although celery can bring rich nutrients to the body, try not to eat it before going to bed.

　　3. Pasta. Pasta is full of carbohydrates, and you will fall asleep immediately after eating it. It can easily turn into fat, change blood sugar levels, delay sleep, or easily wake you up at night. Alternatively, add cheese, cream, or tomato Sauce may also burden the digestive system.

　　4. Pizza. The tomato sauce in pizza is highly acidic, which can stimulate pantothenic acid in the stomach. The fat and cheese in it can also make people feel stomach burning.

　　5. Candy cubes. A recent study shows that 7 out of 10 people eat junk food such as candy bars before going to bed, which causes nightmares throughout the night. Experts speculate that high sugar levels cause more brain waves, leading to nightmares.

　　6. Oatmeal. Oatmeal often contains a lot of refined sugar and carbohydrates, which can cause blood sugar to spike, so it is not suitable to eat before bed.

　　7. Garlic. Eating garlic at night will do nothing but keep you up all night Bad breath In addition, it can also cause heartburn. If you have poor gastric function or are prone to pantothenic acid, be sure not to eat spicy foods such as garlic before going to bed.

　　8. Chocolate. in dark chocolate coffee Because it can make people excited. Almost all chocolate contains some level of caffeine. In addition, the theobromine in it can make people's heart beat faster.

　　9. Alcohol. Most people believe that alcohol promotes sleep, but this is not accurate. Alcohol can indeed help you fall asleep, but it won't sustain long, quality rest. Alcohol can actually interfere with the restorative function of sleep. People who often use alcohol to hypnotize will fall into a vicious cycle of having to drink to fall asleep.

　　10. Red meat. Although the high levels of iron and tryptophan in red meat can aid sleep, red meat contains a lot of protein and fat and takes longer to digest than other foods, keeping the body working all night. Therefore, if you want to have a deep sleep, it is best to avoid red meat for dinner.

　　An Australian research team studied a group of young people healthy male Monitoring was carried out and it was found that the lads' sleep patterns changed significantly after they gorged themselves on a spicy dinner, mainly flavored with chipotle and mustard sauces. Brainwave monitoring showed that the duration of both fast-wave and slow-wave sleep was shortened, meaning less time in deep sleep and longer periods of tossing and turning. During the first cycle of sleep, body temperature rises, which can also lead to poor sleep quality.

　　In fact, spicy food does have a certain impact on people's sleep.

　　First of all, the capsaicin and other irritating substances contained in peppers will stimulate the brain center by irritating the tip of the tongue. nerve and nerve endings in various parts of the body, leading to accelerated heartbeat, rising body temperature and a longer period of excitement; at the same time, foods such as chili, pepper, pepper, garlic, ginger, etc. are also very irritating to the gastrointestinal tract and can easily cause a burning sensation in the stomach. In addition, spicy food depletes sleep-promoting mediators in the body during the digestion process.

　　Therefore, if you want to have a good night's sleep, it is best to eat less spicy hot pot, Malatang, boiled fish, spicy crab and other delicacies at night.