{"id":244631,"date":"2025-04-08T12:37:54","date_gmt":"2025-04-08T05:37:54","guid":{"rendered":"https:\/\/nawacita.co\/?p=244631"},"modified":"2025-04-08T12:16:08","modified_gmt":"2025-04-08T05:16:08","slug":"6-makanan-penyebab-susah-tidur-di-malam-hari","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2025\/04\/08\/6-makanan-penyebab-susah-tidur-di-malam-hari\/","title":{"rendered":"6 Makanan Penyebab Susah Tidur di Malam Hari"},"content":{"rendered":"

6 Makanan Penyebab Susah Tidur di Malam Hari<\/h1>\n

Jakarta, Nawacita<\/a><\/strong> | Dilansir dari\u00a0Everyday Health<\/em>, pola makan sebelum tidur memiliki dampak besar terhadap ritme sirkadian tubuh. Banyak yang tak menyadari bahwa makan besar sebelum tidur bisa memicu gangguan pencernaan.<\/p>\n

Ahli diet asal Los Angeles, Carrie Gabriel, mengatakan makanan berat sulit dicerna dan dapat menyebabkan mulas serta refluks asam lambung.<\/p>\n

\u201cMereka yang mengalami GERD, bentuk kronis dari refluks asam, bisa lebih sulit tidur,\u201d ujarnya.<\/p>\n

Briana Rodriquez, ahli gizi dan pelatih pribadi bersertifikat untuk Jenny Craig, juga menyatakan hal yang sama.<\/p>\n

“Jika Anda langsung tidur setelah makan berat, pencernaan Anda akan melambat dan makanan tersebut akan disimpan alih-alih digunakan sebagai energi. Hasilnya bisa sangat tidak nyaman dan membuat Anda tetap terjaga,” katanya dikutip dari Real Simple<\/em>.<\/p>\n

Kedua ahli tersebut menyarankan agar lebih memperhatikan apa yang dikonsumsi sebelum tidur. Beberapa jenis makanan bisa mengganggu kualitas tidur, membuat tubuh sulit mendapatkan istirahat optimal. Berikut adalah enam makanan yang sebaiknya dihindari sebelum tidur agar kualitas istirahat tetap optimal.<\/p>\n

1. Makanan Pedas<\/strong><\/p>\n

\"\"
ilustrasi ceker pedas (Foto: shutterstock)<\/figcaption><\/figure>\n

Makanan pedas dapat menyebabkan refluks asam dan meningkatkan suhu tubuh yang keduanya dapat mengganggu tidur. Hal ini disampaikan Ruchir P. Patel, seorang direktur medis dari The Insomnia and Sleep Institute of Arizona.<\/p>\n

\u201cMakan makanan pedas menjelang tidur dapat menyebabkan refluks asam lambung, yang dapat memicu otak untuk terbangun secara berlebihan,\u201d kata dia seperti dikutip dari Huff Post<\/em>.<\/p>\n

Abhinav Singh, seorang dokter spesialis penyakit dalam dan direktur medis dari Indiana Sleep Center, mengatakan bahwa makan makanan yang lebih pedas dari biasanya dapat meningkatkan keasaman di perut. Singh menjelaskan bahwa asam lambung secara alami sudah lebih tinggi di malam hari dan jika terus meningkat dapat mengganggu tidur.<\/p>\n

2. Makanan Tinggi Protein<\/strong><\/p>\n

Daging merah, ayam, dan\u00a0makanan\u00a0tinggi protein lainnya membutuhkan waktu lama untuk dicerna yang bisa menyebabkan tubuh tetap aktif saat seharusnya beristirahat. Konsumsi protein berlebih di malam hari dapat memperpanjang proses pencernaan dan menghambat tidur nyenyak.<\/p>\n

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

Meskipun protein dalam keju menyediakan triptofan, salah satu asam amino yang dapat membantu relaksasi dan tidur, namun tidak semua keju dapat membantu untuk tidur. Jenis keju yang kuat atau sudah tua seperti cheddar mengandung asam amino tyramine dalam jumlah tinggi yang dapat meningkatkan detak jantung dan ini akan mengganggu waktu relaksasi untuk tidur.<\/p>\n

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

Pizza memberikan dampak ganda karena mengandung lemak jenuh dan natrium yang tinggi.<\/p>\n

\u201cMakanan yang mengandung lemak jenuh lebih tinggi harus dihindari pada malam hari,\u201d kata Carrie Gabriel, RD.<\/p>\n

Sebaiknya hindari makan makanan yang tinggi natrium dan lemak jenuh tiga jam sebelum tidur karena makanan tersebut membutuhkan waktu lebih lama untuk dicerna yang kemudian dapat menyebabkan masalah tidur.<\/p>\n

Baca Juga:\u00a0Bahaya Memanaskan Makanan Lebaran Berulang Kali, Ini Dampaknya!<\/a><\/strong><\/p>\n

Ruchir P. Patel mengatakan banyak orang tidak menyadari bahwa saus tomat yang ada pada pizza dapat menjadi pemicu refluks asam lambung yang dapat mengganggu tidur, sama halnya dengan efek makanan pedas.<\/p>\n

5. Ice Cream<\/strong><\/p>\n

Raj Dasgupta, kepala penasihat medis untuk Sleep Advisor, mengatakan bahwa makanan tinggi gula seperti es krim dapat membuat terjaga di malam hari.<\/p>\n

\u201cKandungan gula yang tinggi dapat menyebabkan fluktuasi gula darah Anda, menyebabkan masalah perut dan membuat Anda tetap waspada di waktu tidur, mencegah Anda untuk rileks dan tertidur,\u201d katanya.<\/p>\n

Salah satu jenis ice cream yang dimaksud adalah ice cream cokelat karena kandungan lemak, gula, dan kafein yang tinggi pada es krim cokelat merupakan kombinasi yang sangat buruk dalam hal mengganggu tidur.<\/p>\n

6. Tomat<\/strong><\/p>\n

Tomat yang banyak manfaatnya bagi kesehatan dapat mengganggu tidur jika dimakan pada malam hari menjelang waktu tidur. “Makanan asam ini dapat mengiritasi lapisan lambung dan meningkatkan kadar pH asam dalam tubuh sehingga memicu gangguan pencernaan, mulas, dan refluks asam yang semuanya dapat mengganggu tidur,\u201d<\/p>\n

Meskipun mengandung vitamin C, zat besi, dan likopen yang tinggi, tomat dianggap sangat asam dan harus dihindari baik itu dalam bentuk saus, jus, atau sajian makanan lainnya. msn<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

6 Makanan Penyebab Susah Tidur di Malam Hari Jakarta, Nawacita | Dilansir dari\u00a0Everyday Health, pola makan sebelum tidur memiliki dampak besar terhadap ritme sirkadian tubuh. Banyak yang tak menyadari bahwa makan besar sebelum tidur bisa memicu gangguan pencernaan. Ahli diet asal Los Angeles, Carrie Gabriel, mengatakan makanan berat sulit dicerna dan dapat menyebabkan mulas serta […]<\/p>\n","protected":false},"author":1459,"featured_media":244634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[41613,36253,92672,35875,92671,41045],"class_list":{"0":"post-244631","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy","8":"tag-gangguan-pencernaan","9":"tag-insomnia","10":"tag-makan-sebelum-tidur","11":"tag-makanan","12":"tag-makanan-penyebab-susah-tidur","13":"tag-pola-makan"},"yoast_head":"\n6 Makanan Penyebab Susah Tidur di Malam Hari<\/title>\n<meta name=\"description\" content=\"Jakarta, Nawacita | Dilansir dari\u00a0Everyday Health, pola makan sebelum tidur memiliki dampak besar terhadap ritme sirkadian tubuh. 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