Getting a good night’s sleep is essential for a productive and healthy day. Unfortunately, what we eat can play a major role in the quality of sleep we get. To ensure the best possible rest, it’s important to avoid certain foods and drinks before bedtime. Here are some of the top foods and beverages to avoid if you are looking for a better night’s sleep.
Eating foods that are high in fat, sugar, and spice can affect your sleep patterns. Some people find that particular spicier foods can cause heartburn or digestive problems that interfere with their sleep. High fat and sugary foods can slow digestion and increase energy levels, making it harder to transition from a wakeful to a sleep state.
Cheese, nuts, and chocolate are all examples of foods that contain tryptophan, an amino acid that can interfere with sleep. When ingested these foods can activate the production of serotonin, a neurotransmitter that increases fatigue, making it difficult to stick to a regular sleep schedule.
Caffeinated Beverages
Coffee, tea, and soda all contain high amounts of caffeine which can act as a stimulant. This makes it difficult to transition to sleep and can lead to restlessness, difficulty falling asleep, and frequent waking during the night. Avoiding all forms of caffeinated beverages within 6-8 hours of your bedtime will help ensure a good night’s sleep.
In addition to caffeinated drinks, many sodas and energy drinks also contain other stimulants like guarana, taurine, or B vitamins that can have a stimulatory effect and should be avoided before bed.
Alcoholic Beverages
Though alcohol consumption can cause drowsiness, it can also lead to disturbed sleep patterns and even nightmares. Alcohol consumption prior to sleep can interfere with the deep stages of sleep needed to feel rested and refreshed the next day. It can also lead to headaches, dehydration, and worsen snoring.
Drinking alcohol before bedtime is not a good idea when trying to get a better night’s sleep. Even small amounts of alcohol can be disruptive and any alcoholic beverage should be avoided in the hours leading up to bedtime.
Late-Night Snacking
Late-night snacking can cause digestive troubles and can lead to difficulty sleeping. Eating too close to bedtime can also cause an increase in blood sugar, making it harder to drift off to sleep. Avoid late-night munchies and opt for lighter and smaller meals instead.
Foods to Avoid
- High-sugar, high-fat, and spicy foods
- Cheese, nuts, and chocolate
- Caffeinated beverages
- Alcoholic beverages
- Late-night snacks
Conclusion
Food can have a huge impact on the quality of our sleep. To get the best night’s rest possible, it’s important to be aware of what we eat prior to bedtime. By avoiding these common sleep-disrupting foods, we can give ourselves the best chance of a restful sleep.