Spicy Snacks Keep Your Brain Awake At Night. Here's How To Reverse The Effects
Have you ever laid in your bed at night, desperately trying to fall asleep, but it's just not working? You watch the clock, count sheep, hum lullabies, and it just gets later and later — or earlier, depending on how you view it. If you have ever experienced this, you're not alone. According to the Cleveland Clinic, insomnia occurs in approximately 33% to 50% of adults in the U.S.
The National Health Service reports that insomnia is often linked to several factors, including stress and anxiety, jet lag from traveling, working odd hours such as the midnight shift, or drinking caffeinated beverages before bed. There is other evidence that what you eat can also interrupt your sleep. Piedmont Healthcare says that acidic foods, like onions, garlic, and citrus fruits, might cause you to lose sleep, and spicy meals and condiments can interrupt your sleep, too. But what's the reason spicy food can cause sleep loss?
Why do spicy foods keep you awake?
Spicy foods may cause sleeplessness because of the chemical compounds they contain, states the vitamin company Nature's Best. Many spicy dishes contain capsaicin, which is found in chili peppers, and gingerols, found in ginger. These can increase your heart rate, causing wakefulness, and often raise your body temperature, which can make you feel too hot to sleep. "Not only are spicy foods stimulating (sending your body "wake up" signals), but they're also associated with heartburn and acid reflux," states PsyD, Fellow, American Academy of Sleep Medicine, Lynelle Schneeberg (via Kitchn).
Additionally, Medical News Today reports that some people may experience acid reflux or indigestion after eating spicy foods, which can also interfere with sleep because the symptoms accompanying these conditions make it uncomfortable to lie down. Sound Sleep Medical says that acid reflux can cause spasms in the throat muscles and vocal cords, which can then block your airway and can lead to sleep apnea. Many people assume sleep apnea is just snoring, but the Mayo Clinic says that sleep apnea is a sleep disorder that causes you to repeatedly stop and then restart breathing.
If you aren't willing to give up your spicy chili late-night snack but want a good night's sleep, there is a way to enjoy eating what you love without tossing and turning.
How to get some sleep after eating spicy foods
According to The Healthy Journal, you can also balance your spicy snack of wasabi peas or your dinner of Cajun Chicken Sausage with an acid, which can help neutralize the molecules in the spicy food. You can enjoy a drink like lemonade or orange juice with your meal, or pair the spicy dish with a tomato-based food, like a red sauce or thick tomato slices.
Drinks and dishes that help to cool your mouth after eating spicy foods can also help neutralize the spice within your gut. Greatist recommends foods like milk, yogurt, and peanut butter to help because capsaicin dissolves in fat. It does not, however, dissolve in water, and while your burning mouth may be craving a cold glass of it, avoid plain water if you are trying to neutralize spicy foods.
If you find that spicy snacks and meals still keep you awake at night, even after you've tried all the tips mentioned, you can avoid consuming them too late in the evening, limit how much of them you eat, or eliminate spicy foods altogether.