Dietary habits and foods that can disrupt sleep quality

Certain foods consumed close to bedtime can negatively impact sleep quality by affecting the nervous system and causing physical discomfort. Experts suggest avoiding specific items at least two hours before sleep.

Key foods to avoid include:

• Chocolate: Contains caffeine and sugar, which can cause blood sugar fluctuations and keep the body alert. • Aged Cheeses: High levels of tyramine can trigger the release of norepinephrine, a brain stimulant. • Citrus Fruits: High acidity can lead to gastroesophageal reflux and act as a natural diuretic. • Spicy Foods: These can cause indigestion that worsens when lying down. • Ice Cream: High saturated fats are linked to insomnia symptoms and can relax the esophageal sphincter, leading to reflux.