How you eat determines how well you sleep.

Insomnia has many complex inducing factors. Many people often ignore the fact that eating habits are also factors affecting sleep quality. The Armed Police Guangdong Corps Hospital reminds that bad eating habits can be the main culprit of insomnia.

1. Eating too much for dinner

Eating too much at night or having a bunch of high-fat foods will prolong the stomach's digestion time, leading to an inability to have a good night's sleep.

A smart approach is to have the most abundant meal for breakfast or lunch, and eat less and lighter for dinner. It's best to choose some low-fat but protein-rich foods such as fish, chicken, or lean meat. This eating habit also helps avoid obesity. Studies have found that the calories consumed in the morning are most effectively utilized by the body.

2. High caffeine content

Many people don't sleep well because they drink too much coffee. Experts from the Armed Police Guangdong Corps Hospital say that caffeine stimulates the nervous system, accelerates breathing and heart rate, raises blood pressure, and also reduces melatonin secretion. Melatonin is a hormone secreted by the brain's pineal gland with a sedative effect. A cup of coffee or tea in the morning or a can of cola in the afternoon may refresh you from drowsiness.

However, some people who are sensitive to caffeine might stay awake all night after just drinking hot cocoa in the afternoon. Additionally, caffeine's diuretic effect can make you frequently visit the bathroom at night, making it hard to get a good night's sleep.

3. Eating the wrong things causing bloating

Bloating makes one uncomfortable and unable to sleep. If bloating often prevents you from sleeping well at night, eating less gas-producing food might help.

4. Drinking before bed

Many people rely on drinking a little alcohol to fall asleep easily. However, the price to pay could be interrupted sleep, waking up several times during the night, or feeling terrible the next day.

Additionally, research shows that people with drinking habits often experience sleep disorders, waking up several times in the middle of the night. Their REM sleep suppression period is very short, and their deep sleep period is either very short or non-existent. Therefore, those with drinking habits may spend a lot of time in bed but have poor sleep quality.

5. Eating spicy food

Spicy foods like chili, garlic, and raw onions can cause heartburn and indigestion for some people, thus interfering with your sleep.

Experts from the Armed Police Guangdong Corps Hospital remind that developing healthy and good eating habits in daily life is an important factor in ensuring good sleep quality and is also necessary for maintaining human physiological states.