Taiwanese expert warns against six foods for better sleep

Taiwanese nutritionist Li Wanping issued a warning about six types of foods that should be avoided before bedtime, highlighting popular Thai dinner dishes. This, she claims, is a key reason many people struggle with insomnia.

Modern life is often filled with stress, and many people remain emotionally tense well into the night. This ongoing stress can lead to daily bouts of insomnia. Li Wanping, a nutritionist, revealed on a health programme that consuming certain foods before bed can significantly impact sleep quality.

Avoiding red meat in the evening is crucial. Common dinner favourites like steak and barbecue are high in fat, making them difficult to digest and potentially leading to restless nights.

Processed meats and foods high in sodium should also be off the menu. Consuming excessively salty foods can cause an imbalance in the body’s water levels, affecting both sleep and breathing.

Foods with high viscosity, such as mochi and other sticky rice dishes, are also problematic. These foods are hard for the body to digest, which can disrupt sleep.

Cruciferous vegetables, despite their cancer-fighting properties, can cause sleep disturbances due to oligosaccharides that may lead to gas or bloating.

Stomach acid

Sweets are another culprit. Consuming desserts before bed can lead to an overproduction of stomach acid, which may wake individuals up with acid reflux, particularly those suffering from gastroesophageal reflux disease (GERD).

Alcohol consumption is a common misconception. While it may initially aid in falling asleep, alcohol can lead to awakenings during the second half of the sleep cycle, resulting in insufficient deep sleep.

To improve sleep quality, Li Wanping suggests including certain foods in the diet. Fish, chicken, soy milk, milk, and nuts are rich in tryptophan, which helps relax the mind, synthesize melanin, and promote sleep.

Red quinoa, leafy greens, and animal liver are high in vitamin B, which stabilizes nerve function. Milk, pumpkin, dried fish, tofu, and other calcium-rich foods can help relax muscles and alleviate anxiety.

Foods high in magnesium, such as black sesame seeds, stone fruits (like cherries, peaches, jujubes, and plums), bananas, and almond flour, can boost melatonin levels, improving sleep quality.

Fish like mackerel, sardines, and salmon, which are rich in omega-3, help stabilise the nervous system and promote better sleep.

Additionally, exposure to sunlight can increase the body’s vitamin D levels, aiding in the maintenance of a regular circadian rhythm and normal sleep patterns.

Li Wanping’s insights provide valuable guidance for those struggling with sleep issues. By adjusting dietary habits and incorporating the right foods, individuals can enhance their sleep quality and overall well-being, reported Sanook.