It seems like many people are finding it difficult to get enough sleep these days. Even if you don’t have a sleep disorder, avoiding additional challenges to a restful night is important.
Practicing good sleep hygiene involves maintaining healthy nutrition and making wise choices for your dinners and late-night snacks.
Read Also: 14 Health Benefits Of Eating Garlic At Night
So, which foods should you avoid in your nighttime routine? Generally, it’s best to reduce your intake of stimulants, foods that are hard to digest, dishes high in sugar or spice, and items that can trigger heartburn.
9 Foods And Drinks To Avoid Before Bed
Here are nine types of foods and drinks to steer clear of before heading to bed:
1. Alcohol
While a drink might seem to help you fall asleep, it can disrupt your natural sleep cycle later in the night.
Alcohol can reduce the amount of restorative REM sleep you get, relax muscles leading to issues like obstructive sleep apnea and snoring, and cause acid reflux by affecting the esophageal sphincter.
2. Heavy Foods
Foods that are fatty, cheesy, or fried take longer to digest and can cause indigestion, disrupting your sleep. Avoid heavy meals like cheeseburgers, fries, and large steaks late in the day.
3. Foods with High Water Content
Foods with high water content, such as celery, watermelon, and cucumbers, can increase your need to use the bathroom during the night. To avoid disrupting your sleep, try to limit these foods before bed.
4. Foods with Hidden Caffeine
Many foods and drinks contain caffeine, even when you might not expect it.
Check labels for caffeine in items like tea, soda, ice cream, and certain desserts.
Caffeine can act as a stimulant and interfere with your ability to fall into deeper stages of sleep.
5. Super Sugary Treats
Overly sugary snacks can cause spikes and crashes in blood sugar levels, disrupting your sleep patterns. Avoid sugary cereals, desserts, and candy before bed.
6. Tyramine-Rich Foods
Foods high in tyramine, such as tomatoes, soy sauce, eggplant, red wine, and aged cheeses, can stimulate the brain and make it harder to fall asleep.
It’s best to avoid these later in the day to improve sleep quality.
7. Spicy Foods
Spicy dishes can elevate your body temperature, making it harder to fall asleep. Additionally, they can trigger heartburn.
If you enjoy spicy food, try to have it earlier in the day rather than at dinner.
8. Acidic Foods
Highly acidic foods like citrus juice, raw onion, white wine, and tomato sauce can aggravate acid reflux and heartburn, disturbing your sleep.
Consider avoiding these foods before bed to prevent discomfort.
9. Foods that Make You Gassy
Foods high in fiber, such as dried fruit, beans, broccoli, cauliflower, and brussels sprouts, can cause gas and cramping, making it difficult to sleep.
While these foods are healthy, it’s best to avoid them close to bedtime.
https://whatsapp.com/channel/0029VaihFajBadmT29ufud2Z
