WHICH FOODS TO MIND FOR BETTER SLEEP?

There are different mental and physical implications to miss sound sleep. Not only. Rather, there are also certain foods interfering with, and interrupting healthy sleep. Read on to learn about the details.

 THE PHILOSOPHY BEHIND

Needless to stress that sound sleep is vital to relax and strengthen body and mind.
 
Unfortunately yet, according to Australian research at

• Central Queensland University in Melbourne

           &

• Griffith University at  Gold Coast

almost half of  the adult population in Australia and the U.S. don’t get 7-9 hours of sound sleep per day to fulfill this prerequisite.
 
Not only this. One third of the U.S. population are suffering insomnia, i.e. having difficulty to fall asleep and to prolong good quality sleep.
 
According to research at the  University of Missouri in Columbia, MS.
 
The philosophy behind, however, is not only based on mental irregularities or physical problems like pain, even certain/inappropriate nutrition may well play a role in this context.     
 

SLEEP HAMPERING FOODS – SCIENTIFICALLY VERIFIED

​In fact, there are foods hampering sound sleep, we may want to control. Such as, inter alia…

   * Spicy foods
 
…causing, inter alia, heartburn, rise of temperature, acid reflux, and indigestion which may well disturb sleep.
 
Based on research at Ziauddin University Hospital in Karachi, Pakistan.

• Processed foods

 
…like industrially prepackaged and so called fast food) with manifold high amounts of fats and sugars. With a negative impact on our sleep as well by promoting indigestion.
 
According to research at, inter alia, Universidade Federal do Maranhao in Maranhao, Brazil.
 
Also for young people aged 12-18, based on research at 
- Seoul National University in Seoul
   &
- Hallym University College of Medicine in Anyang   
   (both South Korea)

• Fatty foods/saturated fats

 
…like desserts and fatty meats being also responsible for acid reflux and indigestion.
 
According to international research at
- Ziauddin University Hospital in Karachi, Pakistan
   as well
   &
- Columbia University in New York, NY.
 

• Sugary foods

 
(also called high glycemic foods – GI)  like potatoes/white rice/candy.
 
Based on research at, inter alia,  Capital Medical University in China’s capital Beijing.   
 
Not to overlook

• Caffeine

 
…which is stimulating your central nervous system.
 
And as it is part not only in coffee but also part of , inter alia,
- tea
- soda/cola
- energy drinks
   &
- chocolate  

With the negative effect of
- not falling asleep in time
. cutting down sleep quality & sleep time
- increasing arousals & wakefulness.  

According to research at, inter alia, the University of Zurich in Zurich, Switzerland.
 
Potentially creating symptoms like, inter alia,
- rapid heartbeat
- insomnia
- headaches
- restlessness
- nausea
- dizziness
- dehydration
- anxiety  

According to the U.S. Centers for Disease Control and Prevention (CDC).  
 
That’s why the U.S. Food and Drug Administration (FDA) recommends to limit daily coffee consumption with 4-5 cups.  
 
Unless you have reason to, stay awake for whatsoever.
 
Also

* Alcohol
 
…as it may turn out problematic as a depressant and therefore, does not support sound sleep. 
 
Especially, as it interferes with our circadian rhythm and therefore worsens quality of our sleep
 
According to London Sleep Centre-Neuropsychiatry in UK’s capital London.
 
That’s why the U.S. Centers for Disease Control and Prevention (CDC) recommend to refrain from alcohol before bed.

IN A NUTSHELL

There are different mental and physical implications to miss sound sleep. Not only. Rather, there are also certain foods interfering with, and interrupting healthy sleep. As you have learned about in this blog.   

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​​DISCLAIMER

All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider. All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.