The human body is blessed with circadian rhythm, an internal clock that runs on a 24-hour cycle and is responsible for the sleep-wake cycle. The implication of this is that at certain periods during the day, the human body is bound to feel sleepy and at some other periods during the same 24-hour cycle, the body feels awake and ready for the day’s job. Because sleeping is an important aspect of human life, getting it in sufficient quantity is a must as a lack of it could do the body a great amount of harm.
Science has it that people who are 65+ are expected to get about 7-8 hours of sleep, adults of 26-64 years are expected to get about 7-9 hours, young adults between the ages of 18 and 25 years are expected to get 7-9 hours, teenagers between 14 and 17 years are to get 8-10 hours of sleep, and school-age children of 6-13 years are expected to get about 9 to 11 hours of sleep. When there are sharp declines in the quantity of sleep an individual gets on a particular day, it could have undesirable effects on the body.
Lack of alertness, excessive daytime sleepiness, reduced quality of life, impaired memory, with more serious medical complications including high blood pressure, heart attack, heart failure, stroke, obesity, depression, and impaired immunity are side effects of not getting enough sleep. Some common causes of chronic sleep deprivation include life stress, stressful working conditions, sleep disorders, mental health conditions, and medical conditions.
Certain foods can also lead to chronic sleep disorders, and it is important to know such foods and avoid them or take them several hours before bedtime to improve your quality of sleep. Below are 5 foods that should be avoided:
1. Ice Cream
Ice cream and sweets can lead to a spike in blood sugar levels, which could crash later, leading to an increased secretion of cortisol which can disrupt your sleep.
Chocolate contains a high caffeine content which can cause rapid eye movement during sleep. This makes the consumption of chocolate and other drinks with high caffeine content such as coffee, tea, and energy drinks a big no 4-6 hours before sleep.
3. Raw Onions
Consumption of raw onions can cause acid reflux in the stomach of many people, with such acids finding their way back into the throat. It could also increase the symptoms of heartburn in many people.
The body needs a sufficient quantity of water to be hydrated and be at its peak condition. However, the sleep of many people often gets disrupted due to the urge to urinate, caused by water intake 1-2 hours before bedtime. If you seem to experience the same thing, you may have to reduce your water intake before bedtime.
5. Spicy Foods
Spicy foods contain a chemical called capsaicin, which can elevate body temperature by disrupting the body’s thermoregulation process, which in turn leads to poor quality sleep.