{"id":161641,"date":"2023-03-09T07:07:04","date_gmt":"2023-03-09T00:07:04","guid":{"rendered":"https:\/\/nawacita.co\/?p=161641"},"modified":"2023-03-08T15:03:35","modified_gmt":"2023-03-08T08:03:35","slug":"makanan-dan-minuman-yang-bisa-picu-insomnia","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2023\/03\/09\/makanan-dan-minuman-yang-bisa-picu-insomnia\/","title":{"rendered":"Makanan dan Minuman yang Bisa Picu Insomnia"},"content":{"rendered":"

Makanan dan Minuman yang Bisa Picu Insomnia<\/h1>\n

Jakarta, Nawacita<\/a><\/strong> | Insomnia disebabkan oleh sejumlah faktor, makanan atau minuman yang dikonsumsi juga bisa menjadi pemicunya. Jumlah penderita\u00a0insomnia\u00a0di Indonesia diperkirakan mencapai 28 juta jiwa atau 10 persen dari jumlah populasi.<\/p>\n

Pakar tidur dari Como Un Tronco di Spanyol, Maya Garcia, mengatakan bahwa makanan favorit yang mengandung lemak, gula, kafein, dan alkohol telah terbukti menyebabkan gangguan tidur. Untuk lebih jelasnya, berikut penjelasan dari Garcia, seperti dilansir dari\u00a0Express<\/em>, Selasa (7\/3\/2023).<\/p>\n

1. Kafein dan kopi<\/strong><\/p>\n

Garcia menjelaskan, kafein merangsang sistem saraf pusat dengan cara meningkatkan kewaspadaan dan energi sehingga menyebabkan insomnia. Sebuah penelitian yang diterbitkan dalam\u00a0Risk Assessment and Healthcare Policy<\/em>\u00a0pada 2018 mengungkapkan bahwa kafein dapat mengganggu tidur.<\/p>\n

\"ilustrasi<\/a>
ilustrasi kopi<\/figcaption><\/figure>\n

Jika konsumsi kafein tidak diatur dengan bijak pada siang hari, tidur pasti akan terganggu. Orang akan defisit kinerja pada siang hari berikutnya.<\/p>\n

“Konsumsi kafein di siang hari menyebabkan penurunan 6-sulfatoxymelatonin (metabolit utama melatonin) pada malam hari sehingga tidur terganggu,” kata penelitian tersebut.<\/p>\n

2. Makanan berlemak<\/strong><\/p>\n

Garcia mengatakan, makanan berlemak, pada dasarnya, sulit untuk dicerna sehingga bisa memicu ketidaknyamanan pada perut dan membuat lebih sulit tidur. Penelitian dari Federal University di Sao Paulo Brasil menunjukkan bahwa makan malam dengan yang makanan tinggi lemak bisa meningkatkan risiko gangguan tidur.<\/p>\n

“Hasil penelitian menemukan bahwa konsumsi makanan berlemak saat makan malam atau bahkan sepanjang hari pun, bisa membuat tidur kurang nyenyak, di mana para partisipan terbangun lebih sering serta berguling-guling di malam hari,” jelas Garcia.<\/p>\n

Jika konsumsi kafein tidak diatur dengan bijak pada siang hari, tidur pasti akan terganggu. Orang akan defisit kinerja pada siang hari berikutnya.<\/p>\n

“Konsumsi kafein di siang hari menyebabkan penurunan 6-sulfatoxymelatonin (metabolit utama melatonin) pada malam hari sehingga tidur terganggu,” kata penelitian tersebut.<\/p>\n

3. Alkohol<\/strong><\/p>\n

Garcia menjelaskan, konsumsi alkohol bisa memengaruhi fase tidur nyenyak dan tidur\u00a0rapid eye movement<\/em>\u00a0(REM) dan menyebabkan gangguan tidur. Hal ini didukung oleh sebuah penelitian yang diterbitkan dalam\u00a0Korean Journal of Family Medicine<\/em>\u00a0pada 2015.<\/p>\n

Baca Juga:\u00a0Studi: Insomnia Bisa Tingkatkan Risiko Serangan Jantung<\/a><\/strong><\/p>\n

Melalui studi ini, para peserta studi yang sehat diinstruksikan untuk minum alkohol dan kemudian menjalani polisomnografi, tes kesehatan untuk diagnosis gangguan tidur. Hasilnya terlihat bahwa alkohol bisa mengganggu fase tidur REM, di mana biasanya seseorang mencapai fase ini setelah hampir 90 menit tidur.<\/p>\n

“Kualitas tidur secara keseluruhan dapat memburuk karena menurunnya jumlah tidur gelombang lambat dan tidur REM. Hal ini sesuai dengan temuan kami bahwa di kalangan pria, minum alkohol menurunkan durasi tidur secara keseluruhan dan meningkatkan gangguan tidur,” kata peneliti.<\/p>\n

4. Gula<\/strong><\/p>\n

Peningkatan konsumsi gula dan karbohidrat cenderung menyebabkan gangguan tidur pada malam hari. American Academy of Sleep Medicine menyoroti bahwa peningkatan asupan gula dan karbohidrat dikaitkan dengan lebih banyak gairah di malam hari saat tidur.<\/p>\n

Adapun jumlah tidur yang direkomendasikan untuk orang dewasa per malam adalah tujuh hingga sembilan jam. Sedangkan anak-anak membutuhkan sembilan hingga 13 jam. rpblk<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Makanan dan Minuman yang Bisa Picu Insomnia Jakarta, Nawacita | Insomnia disebabkan oleh sejumlah faktor, makanan atau minuman yang dikonsumsi juga bisa menjadi pemicunya. Jumlah penderita\u00a0insomnia\u00a0di Indonesia diperkirakan mencapai 28 juta jiwa atau 10 persen dari jumlah populasi. Pakar tidur dari Como Un Tronco di Spanyol, Maya Garcia, mengatakan bahwa makanan favorit yang mengandung lemak, […]<\/p>\n","protected":false},"author":1459,"featured_media":161643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[36254,36253,54915,54914],"class_list":{"0":"post-161641","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle","8":"tag-gangguan-tidur","9":"tag-insomnia","10":"tag-makanan-pemicu-insomnia","11":"tag-penyebab-insomnia"},"yoast_head":"\nMakanan dan Minuman yang Bisa Picu Insomnia<\/title>\n<meta name=\"description\" content=\"Jakarta, Nawacita | Insomnia disebabkan oleh sejumlah faktor, makanan atau minuman yang dikonsumsi juga bisa menjadi pemicunya. 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