10 December 2023 , 15:46
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When you're lying awake at night, counting down the minutes until you have to get up, it might be because of that delicious takeaway you had the night before, a sleep expert has warned.
There are many things that can affect our ability to sleep at night - from caffeine intake to stressful thoughts. But now it turns out you might have to blame that delicious takeaway you had too.
According to sleep specialist and therapist Denise Iordache from JoySpace Therapy, explained that spicy foods, such as that delicious Indian takeaway you had last night, could be hindering you from getting to sleep, which is "crucial for cognitive function, mood stability, and physical health".
Speaking exclusively with The Mirror, Denise, who is the brains behind the Sleep Better Perform Better online sleep programme, explained that "certain dietary choices, like consuming spicy foods, can disrupt your sleep patterns"
The reason for this is that spicy foods contain certain compounds, like capsaicin, which gives them their heat, that have sleep-disrupting factors. For example, eating spicy foods can "irritate the lining of the stomach, leading to discomfort and acid reflux, commonly known as heartburn".
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Denise continued: "When you want to go to sleep, these spicy food-related symptoms can become worse, as acid may travel into the oesophagus, causing irritation. This discomfort can make it difficult to fall asleep and maintain a peaceful slumber. Moreover, heartburn can worsen the effects of obstructive sleep apnoea (OSA)."
Another reason you might find it hard to fall asleep after eating your chicken tikka masala, is that the capsaicin can "raise your body temperature, triggering a thermogenic response". Denise added: "For quality sleep, your body needs to cool down, but the heat from spicy foods can hinder this process, making it challenging to achieve a restful night's sleep."
Meanwhile, if you do manage to get to sleep, if you've eaten spicy foods just before bedtime, you might experience vivid dreams and nightmares, according to the expert. Denise explained: "This may increase night-time awakenings, leaving you feeling tired and groggy the next day."
To minimise the potential disruption to your sleep, Denise recommends avoiding spicy takeaways at least three to four hours before bedtime. This will allow "your body sufficient time to digest the food and reduce the risk of acid reflux or elevated body temperature interfering with your sleep".