How is the quality of your sleep? As per a study conducted by the Sleep Medicine Center at Seoul National University, individuals suffering from sleep disturbances have a mortality rate from heart ailments that is more than 8 times higher. Furthermore, these sleep disorders also have adverse impacts on the body, including dementia, diabetes, and hypertension.
Foods to avoid for a good sleep
1. Caffeine
One of the most frequent sleep disturbances is caffeine present in coffee and green tea, which greatly influences the quality of sleep.
Even a single mug of coffee in the morning can have a noteworthy effect on sleep. Especially for individuals with sleep disorders, their sympathetic nerves are frequently more responsive, making them more prone to the effects of caffeine. Therefore, if you are experiencing insomnia or a sleep disorder, it is advisable to refrain from consuming coffee altogether. By doing so, you can enhance the quality of your sleep and uphold a wholesome lifestyle.
2. Fermented Foods: Foods Containing Tyramine
Besides caffeine, foods containing tyramine, present in fermented foods, can also disturb sleep.
Tyramine is a byproduct of the amino acid tyrosine, primarily present in various fermented foods like meat, cheese, wine, and beer. Tyramine disrupts sleep by functioning as a neurotransmitter, impacting the central nervous system and causing symptoms such as elevated blood pressure. Consequently, tyramine stimulates the release of dopamine and adrenaline, which stimulates the body and can result in sleep disorders and insomnia.
Foods rich in tyramine are commonly found in fermented foods, such as wine, makgeolli, and cheese. It is advisable to avoid consuming these foods before going to bed. Specifically, individuals taking medications for depression, Parkinson's disease or migraines should steer clear of these foods. The medication can impede the breakdown of tyramine, leading to a sudden rise in blood pressure that can result in a stroke or heart attack, known as "cheese syndrome."
- Examples of foods containing tyramine include:
- Cheese: cheddar cheese, blue cheese, Camembert, Brie cheese, Swiss cheese, Parmesan, etc.
- Fermented meats: sausages, salami, pepperoni, ham, etc.
- Fermented fish products: pickled fish, etc.
- Fermented vegetables: kimchi, sauerkraut, etc.
- Fermented bean products: tofu, soybean paste, miso, etc.
- Fermented beverages: wine, beer, makgeolli, kimchi soup, etc.
- Chocolate and cocoa-containing products
- Nuts: especially older nuts
3. Salty Foods (Salt)
Ingesting salt before going to sleep can disturb sleep patterns. Consuming foods with a high salt content can elevate blood pressure and hinder the flow of lymphatic fluid, which is responsible for cleansing the nerves in the brain. This hampers the effectiveness of the glymphatic system. Hence, it is advisable to refrain from consuming late-night snacks, particularly those that are salty or indulging in excessive food intake, to establish a healthy sleep routine.
4. Alcohol
Alcohol is an alternative drink that hurts the quality of sleep. Initially, alcohol may appear to assist in achieving a more restful state by inducing relaxation, but ultimately, alcohol disturbs the period of deep sleep and diminishes the overall quality of sleep.
Ways to improve sleep
Firstly, it is crucial to maintain an appropriate body temperature. When the body temperature or indoor temperature is elevated, it becomes difficult to fall asleep. Warm climates, such as summer heatwaves, interfere with sleep while shivering in cold temperatures during winter can induce drowsiness, increasing the risk of hypothermia. Consequently, maintaining a slightly cool indoor temperature during sleep is beneficial.
Secondly, consider the condition of your stomach. If you overindulge and have a full stomach, falling asleep becomes challenging. However, many individuals find it hard to resist eating snacks when they are hungry before bedtime, which can disrupt sleep.
Thirdly, physical activity and partial-body baths can be helpful.
Physical activity enhances blood circulation and stimulates the glymphatic system of brain nerves. Moreover, the fluctuation of body temperature caused by exercise can induce sleep.
Partial-body baths expand the body's microvascular system, alleviating pressure on brain nerves. This aids in promoting lymphatic circulation and eliminating waste products.
Recommended sleep time
Sufficient sleep time varies depending on a person's age, lifestyle, and health status. However, generally, recommended sleep times are as follows:
1. Newborns(0-3 months): 14-17 hours per day
2. Infants (4-11 months): 12-15 hours per day
3. Toddlers (1-2 years): 11-14 hours per day
4. Preschoolers (3-5): 10-13 hours per day
5. School-aged children (6-13 years): 9-11 hours per day
6. Teenagers (14-17 years): 8-10 hours per day
7. Young adults (18-25 years): 7-9 hours per day
8. Adults (26-64 years): 7-9 hours per day
9. Older adults (65+ years): 7-8 hours per day
Of course, individual needs may vary, and it is crucial to listen to your body and maintain a bedtime routine that works best for you.
To summarize, safeguarding the quality of sleep is crucial for upholding optimal health. To minimize the adverse impacts of specific edibles on sleep, abstain from consuming caffeine, foods rich in tyramine, salty foods, and alcohol before bedtime. Furthermore, cultivating favorable sleep practices like regulating body temperature, monitoring dietary intake, and engaging in physical activity can enhance sleep quality and overall welfare.
Bear in mind, a restful night's sleep is imperative for a healthier and more productive existence. If you have been encountering difficulties with sleep or enduring persistent sleep issues, it is essential to seek guidance and support from a medical expert.
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