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5 foods you should avoid to sleep better

22.05.2019

You turn off electronic devices at least one hour before going to bed, you stick to a regular bedtime and sleep in a cool, dark room. In other words, you do everything we have recommended so far for a good night's sleep, but you still toss and turn and wake up at night. Maybe it's time to think about what you eat because the foods you choose can cause you sleep-problems. Experts note that skipping meals, eating at different times, and choosing certain foods can ruin the quality of sleep

If you do not sleep well, these five foods may be the reason behind it:

1. Caffeine

Caffeine may be an obvious culprit, but it is still worth mentioning it again. You drink coffee in the morning because the power of caffeine wakes you up, which is good. However, drinking energy drinks with caffeine in the evening may have the same effect, which is not desirable, especially at night. Caffeine is a stimulant and it increases heart rate and alertness, which is actually the reverse effect you are looking for when you are trying to fall asleep. Although one study finds that consuming caffeine within six hours before bedtime leads to a worsening of sleep, the appropriate time to stop caffeine depends on the body of each person. Some people process caffeine faster than others. If you think espresso after dinner or coke affect your sleep, try to stop caffeine a few hours before going to bed and see if there is any difference.

2. Sugar

A large bowl of ice cream before going to bed can make you wake up several times a night, according to a recent study. The results show that the more sugar you consume, the more likely you are to wake up at night.

While sweets should be avoided at bedtime, foods that are high in natural sugars, such as fruits, are a great snack option and prevent hunger at night. To minimize blood sugar increase that may keep you awake, it is advisable to combine fruits with proteins and healthy fats. A bunch of almonds and an apple, or cottage cheese and peaches are two good options.

3. Spicy food

Those spicy chicken wings you love so much can cause heartburn, making sleep impossible. One study found that eating spicy foods during dinner makes it difficult to sleep and reduces the time spent in slow wave deep sleep, which according to scientists is due to the rise in body temperature thanks to capsaicin in spicy foods. They can irritate the digestive tract and lead to heartburn or digestive disorders.Instead of giving up spicy foods that offer many health benefits, from stimulating metabolism and reducing inflammation, to preventing cancer cells growth, just avoid them right before bedtime. Order your favorite spicy chicken wings or super-hot salsa for lunch instead of dinner.

4. Fatty food

It takes a lot of energy for your body to break down foods, rich in fat, such as French fries and spaghetti with cream sauce. A diet high in saturated fat is associated with a lower amount of deep sleep, according to research data. High-fat foods tend to be heavier, and the more your belly feels full, the harder it will be for you to fall asleep. When it comes to good sleep at night, heavy meals are not your best friend.

5. Alcohol

A nighttime drink is not the best decision you can make. A new study has found that alcohol has a bad effect on sleep, and even just one small drink has a negative impact on restorative sleep; moderate alcohol consumption reduces the quality of restorative sleep by 24%, and high alcohol consumption reduces it by almost 40%. Although it can help you fall asleep, alcohol is processed quickly and can disturb your sleep and make you wake up in the middle of the night. To prevent a glass of wine or a bottle of beer ruining your sleep, it is advisable to restrict alcohol consumption to one drink for women, and two drinks for men and not to drink alcohol within three hours of bedtime.

Keeping a sleep diary that includes a record of all the food you eat can help you identify possible relationships between your diet and the quality of your sleep and it can help you make adjustments to get a more peaceful sleep.

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