If you ever find yourself struggling to fall asleep, the culprit could be what you ate for dinner. Some foods have properties that can keep you up at night, causing discomfort and restlessness. In this article, we’ve compiled a list of 12 foods that can affect your sleep, so you know what to avoid if you want to get a good night’s rest.
While alcohol may help you fall asleep faster, it does not qualify as a depressant. In fact, it interferes with your circadian rhythm, making it difficult for your body to know when it’s time to sleep. Drinking alcohol can also reduce the amount of REM sleep you get, which is essential for healthy rest.
2. Fatty Foods
Digesting fatty foods can be difficult for your body, especially when you’re lying down. This can cause discomfort and a feeling of superficial sleep, reducing the quality of rest you get. It’s best to avoid greasy and heavy foods like fried chicken, french fries, mozzarella sticks, and potato chips at night.
3. Spicy Foods
Spices like chili peppers, mustards, and curry can cause a range of digestive problems including indigestion, acid reflux, and heartburn. They can also increase your body temperature, making it difficult to fall asleep. If you must have spicy food, eat it earlier in the day and avoid consuming it close to bedtime.
While celery is a healthy vegetable, it has diuretic properties, meaning it can make you use the bathroom more often. This can disrupt your sleep, reducing the quality of rest you get.
5. Foods Containing a Lot of Salt
Eating salt-rich foods before bedtime can cause water retention, making you feel bloated and uncomfortable. This can cause sleep disturbances, and you may wake up in the middle of the night feeling thirsty. It’s best to avoid salt-rich foods, especially if you have any heart or kidney issues.
6. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts are healthy, but they can reduce your sleep quality by causing bloating and discomfort. Instead of having them at night, try incorporating them into your breakfast or lunch meals.
Beans may be high in protein and fiber, but they can also cause gas and bloating, making it difficult to fall asleep. If you must have beans, eat them earlier in the day, and avoid consuming them close to bedtime.
8. Dairy Products
Lactose intolerance can cause bloating, abdominal pain, and diarrhea, making it difficult to fall asleep. If you have lactose intolerance, it’s best to avoid dairy products, especially before bedtime.
9. Meat (Cured Meats)
Processed meats are rich in tyramine, an amino acid that can cause asthma symptoms. Asthma symptoms are worse at night, making it especially important to avoid cured meats before bedtime.
Caffeine is a stimulant that can keep you up at night by increasing brain activity and blocking sleep-inducing chemicals. Avoid consuming coffee, tea, or anything containing caffeine before bedtime.
Chocolate contains caffeine and is also rich in sugar, making it a double whammy for sleep. Avoid consuming chocolate close to bedtime to ensure a good night’s rest.
12. Energy Drinks
Energy drinks contain high levels of caffeine and sugar, making it difficult to fall asleep. It’s best to avoid energy drinks altogether or consume them earlier in the day.
In conclusion, what you eat can have a significant impact on your sleep quality. It’s best to avoid foods that can cause discomfort or interfere with your body’s natural sleep cycle. Incorporating healthy foods into your diet can not only improve your sleep but also enhance your overall well-being.