1. Celery. Do not eat 90 minutes before bedtime. Dr. Helen Rasmussen, a nutritionist at Tufts University, said that celery is as high in water as cucumbers, watermelons, radishes, and other natural diuretics. Eating too much before going to bed will increase the number of nights and interfere with sleep.
2. Tomatoes. Don't eat after dinner. Tomatoes are rich in tyramine. This amino acid triggers the brain to produce stimulants, which can easily lead to brain excitement and delayed sleep. Other tyramine-rich foods include eggplant, soy sauce, red wine, and cheese.
3. High-fat fried foods. Do not eat 3 hours before bedtime. Dr. Alan Avidan, a neurologist and director of the Sleep Disorders Research Center at the University of California, Los Angeles School of Medicine, said that high-fat foods and fried foods take longer to digest, which can cause abdominal discomfort and affect sleep. These foods also affect the efficacy of certain medications taken at night.
4. Wine. Drink 2 to 4 hours before bedtime. Although a glass of red wine before bedtime can help you to fall asleep faster, it will affect the quality of sleep during the deep sleep phase.
5. Beans food. Don't eat dinner. Dr. Rasmussen said that legume foods can lead to digestive delay and flatulence, reducing sleep quality.
6. Dark chocolate. Do not eat 4 to 6 hours before bedtime. Dark chocolate, hot cocoa, and tea all contain caffeine, which can easily cause nervousness and make it difficult to sleep. Caffeine sensitive people should stay away from caffeine foods starting at 4:30 in the afternoon.
7. Candy. Do not eat 2 to 3 hours before bedtime. Eating too much candy can cause blood sugar levels to rise rapidly, after which the body will secrete insulin to control it, and blood sugar will fall. This excessive blood sugar fluctuations can make it difficult to fall asleep.
8. spicy food. Do not eat 3 hours before bedtime. Spicy foods such as chilli sauce have an appetizing effect, but eating before going to bed can easily lead to heartburn or even sleep at night.
9. Beef. Do not eat 3 hours before bedtime. Protein- and fat-rich steaks and roast beef are slowly digested after eating. If the body is still busy digesting food during sleep, then sleep must be difficult to protect.
10. Broccoli. Change to eat at lunch. Broccoli has the effect of delaying digestion. Eating broccoli or other cruciferous vegetables for dinner can easily lead to flatulence and affect sleep.
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