যে খাবারগুলো মানুষকে রাত জাগতে বাধ্য করেঃ

 1. Caffeinated foods and beverages

Foods that contain caffeine include:

chocolate

coffee, including decaf, though in lower amounts than regular

foods that contain kola nut as an ingredient

green and black teas

guarana

yerba mate(দক্ষিণ আমেরিকার স্থানীয় Ilex গণের একটি উদ্ভিদ প্রজাতি।)

energy drinks

foods that contain caffeine or coffee as an ingredient, such as tiramisu( Italian dessert made of ladyfinger pastries (savoiardi) dipped in coffee, layered with a whipped mixture of eggs, sugar and mascarpone and flavored with cocoa. )

SUMMARY

Caffeine is a central nervous system stimulant and may negatively affect sleep, especially if you consume it within 6 hours of bedtime. It may give you a temporary boost of energy, but ultimately have a negative impact on sleep duration and quality.

2. Spicy foods

SUMMARY

Spicy foods may lead to indigestion and reflux symptoms, which may disturb your sleep. Eating spicy foods before bed may lead you to feel warm, which can negatively affect sleep.

3. High glycemic index foods and added sugar

SUMMARY

High glycemic diets and diets rich in added sugars may negatively affect sleep. Consuming foods high in added sugar close to bedtime may lead to insomnia and difficulty staying asleep.

4. Fatty foods

SUMMARY

Diets high in total, saturated, and trans fats may lead to sleep disturbances and keep you awake at night.

5. Fast food and other ultra-processed foods

SUMMARY

Studies have found links between ultra-processed foods and poor sleep quality. Cutting back on ultra-processed foods is beneficial for overall health and may help you get a better night’s sleep.

6. Alcoholic drinks

SUMMARY

Alcohol reduces the time it takes to fall asleep, but it leads to sleep disturbances later in the night. To promote restful sleep, it’s best to avoid drinking alcohol before bed.

The bottom line

If you have difficulty falling or staying asleep, avoiding certain foods and beverages may help.

Studies have linked caffeinated foods and beverages, added sugar, refined carbs, spicy foods, high fat foods, and alcohol to poor sleep quality and shorter sleep duration.

To promote restful sleep and minimize the chances of waking up at night, consider limiting or avoiding the foods and beverages on this list, especially later in the day and before bedtime.

সোর্সঃ https://www.healthline.com/