THE problems caused by coronavirus pandemic triggered sleepless nights to many – anxiety, fears and uncertainty on what else COVID-19 would bring to people.
Adjusting to the “new normal” would take a while to adapt to the situation as the virus continue to infect individuals. Emotional distress being experienced by many workers aside from those with health conditions can affect their quality of sleep.
Missing out on enough slumber can easily make you cranky, irritable and sluggish during the day. If it goes on for too long, your odds of developing heart attack, stroke, neurological disorders, and high blood pressure are increasing.
Popping sleeping pills or drinking chamomile tea may help you get good sleep but you may need to look first on your diet especially the foods you eat several hours before you go to bed.
Of course drinking coffee or any caffeinated beverages including tes is not recommended before bed. But there are certain foods we thought healthy can also keep us awake all night.
Studies also showed that what we ate the day before or before we go to bed affects what we choose to eat the next day. An overall balanced diet is critical to maintaining a healthy sleep pattern, but there are a few healthy foods that ought to be consumed earlier in the day, as well as some not-so-healthy indulgences that may be behind your sleepless nights.
* Citrus. Fruit is generally a healthy choice, and dieticians recommend you have some with every meal. But citrus in particular could be disturbing your sleep because it is highly acidic. That can lead to heartburn or painful gastrointestinal reflux disease.
Citrus fruit is contain sugar especially the lemon juice from kiosk, which can give you a boost of energy when you least need it. Better eat citrus in the morning with breakfast, and switch to lower-sugar, lower-acid fruits as the day progresses. If like to eat fruits after dinner, take figs, raisins, grapes, apples, kiwi, and papaya.
* Celery. If your sleeplessness has something to do with several trips to toilet to pee multiple times per night, you may want to avoid eating celery before bed.
Celery contains a lot of water, so even if you stop drinking after dinner, snacking on celery can still fill your bladder. The same holds true for other foods that are high in water, such as watermelon, cucumber, and iceberg lettuce.
* Broccoli. Broccoli is a cruciferous vegetable that is packed with nutrition. It should absolutely be a regular part of your diet. However, broccoli also contains a lot of fiber which can take a long time to digest.
In fact, all cruciferous veggies are notorious for causing gas during digestion; other examples include Brussels sprouts, cabbage, kale, cauliflower, and collard greens. Eating this on (late) dinner time may likely to keep you awake.
* Spicy Foods. Spicy foods are not recommended before bed simply because they can cause stomach discomfort and heartburn. Heartburn tends to get worse when you lie down because that stomach acid churns around the esophagus. However, there are some studies that indicate that spicy food before bed can increase the incidence of nightmares.
* Meat. Meat, especially red meat, contains a lot of protein and fat. Therefore, it takes a long time to digest and could keep you awake. Its okay to eat meat for dinner, but it’s best to avoid it for your bedtime snack.
If you are really struggling to drop off every night, you may want to go further and stick to smaller portions of lean meat at dinnertime or vegetarian sources of protein, like yogurt and spinach.
*Fast foods. Watching late night movies would make you crave for fast food because it is something that would complement your feel good watching movies. Unfortunately, fast food and other greasy snacks are hard for the body to digest and can often lead to heartburn.
The more fat in your meal, the more stomach acid and gas you’ll produce. Pain obviously makes sleep especially challenging. If you have already indulged, try lying on your left side to reduce the amount of acid that backs up into your esophagus.