You probably already know that a big meal or snacking on the wrong foods just before bed can negatively impact your sleep. But did you know that what you eat and drink before bed can also impact how well you sleep?
Foods that contain too much sugar cause blood sugar spikes that interfere with sleep. Avoid candy and other high-sugar foods before bedtime.
1. Alcohol
Many people think that a glass of wine or a nightcap before bed helps them fall asleep. However, the reality is that alcohol can create or worsen a number of sleep problems.
Alcohol is a depressant and causes you to sleep more quickly, but it prevents you from experiencing the deeper stages of restful sleep. It also interferes with REM sleep and causes you to wake up more often throughout the night.
Avoid drinking any alcohol within three hours of bedtime. In addition to preventing a good night's sleep, too much alcohol can cause you to feel hungover the next day, which can significantly affect your energy levels and work performance. It can also aggravate breathing-related sleep issues such as loud snoring and obstructive sleep apnea.
2. Chocolate
Turkey, brown rice and yoghurt all contain sleep-promoting tryptophan, while bananas and almonds have muscle-relaxing magnesium. But chocolate contains caffeine and sugar, and both can interfere with sleep. Milk chocolate has less caffeine than dark, while white chocolate does not contain any.
Spicy foods can trigger indigestion and acidity which make it difficult to fall asleep. They also contain tyramine, which acts as a stimulant and increases brain activity.
Ice cream is another food that you should avoid before bedtime. Even low-fat ice cream is high in sugar, which can cause blood sugar levels to spike and keep you awake. This can lead to nightmares. Also, a high-fat meal can increase heartburn and prevent you from falling asleep. Avoid eating pizza, bacon hamburgers and chicken before bedtime.
3. Potato chips
Eating any fatty or greasy foods too close to bedtime can cause acid reflux, which can keep you up at night. This goes for pizza too, which is loaded with fat and tomato sauce, both of which can trigger heartburn, a common sleep-inhibiting condition.
The best things to eat for sleep include complex carbs, like potatoes or a small serving of oatmeal, that help promote melatonin production. Avoid eating ice cream before bed, however, since it's high in fat and sugar, both of which can lead to indigestion. Stick with a healthy option instead, like a cup of yogurt.
4. Citrus fruits
Some foods can help you fall asleep, while others keep you awake. Many sleep experts recommend avoiding anything spicy, fatty or acidic before bedtime because they can trigger heartburn and interfere with good quality sleep.
For example, a big bacon hamburger before bed can lead to acid reflux and disturb your sleep. And a high-sugar dessert or pizza can cause fluctuations in blood sugar and disrupt sleep.
You may also want to skip common energizers like caffeine and ginseng before bed because they can stimulate the brain and keep you awake. Try a mug of hot water with lemon and honey instead, which can stimulate melatonin and shut off orexin (the neuropeptide that makes us feel alert). A kiwi, tart cherry juice, bananas and unsalted nuts and seeds are healthy options for a sleep-enhancing snack before bed.
5. Spicy foods
Eating a spicy meal right before bedtime can cause heartburn and disrupt your sleep. Spicy foods have high amounts of capsaicin which interferes with your body’s ability to regulate its temperature and makes it harder for you to fall asleep.
Cheese contains tyramine, an amino acid that causes the adrenal gland to release a hormone called norepinephrine that keeps you alert and awake. Avoid consuming strong cheese or any food that contains it before going to bed.
Similarly, sweets should be avoided before you go to sleep because they can cause your blood sugar levels to spike and plummet quickly. Instead, opt for healthy, low-glycemic snacks like tart cherry juice that have been shown to reduce insomnia and promote restful sleep. Try blending it with yogurt and a low-glycemic sweetener.
