10 Foods to Avoid before bed

Eating right before bed is never considered a good habit. Almost everyone faces difficulty sleeping these days. There shouldn't be any barriers in the way of getting a restful night's sleep, even if an individual doesn't have a sleep condition. Good sleep hygiene includes eating healthily and making wise decisions for dinner and late-night snacks.

Stimulants, foods that are hard to digest, foods that are very sweet or spicy and foods that make heartburn worse should all be avoided. 

Association between food and sleep 

The food habits of an individual are essential for getting good sleep.

There exists a link between eating well and sleeping well.

For instance, diets heavy in saturated fat and low in fibre may reduce the quantity of deep sleep obtained. Sugar in excess can make a person wake up more frequently. Poor sleep can also result from eating certain foods and drinking certain beverages right before bed.

What we choose to eat and drink may be the cause of the inability to fall asleep and remain asleep.

Foods to avoid 

Alcohol 

People might have the conception that having a few beers, glasses of wine, or a nightcap will help them sleep. However, there are compelling arguments against consuming alcohol, especially in large amounts, before night.

Although it undoubtedly does aid in the ability to fall asleep, alcohol disrupts the sleep pattern later at night. The ability to get deep, rejuvenating REM sleep may suffer as a result.

Alcohol consumption causes the entire body's muscles to relax, which can worsen obstructive sleep apnea and loud snoring.

Alcohol also has an impact on the oesophagal sphincter muscle. Acid reflux frequently results as it relaxes.

Despite the fact that many individuals drink alcohol at night to unwind, alcohol interferes with sleep. The body quickly breaks down alcohol, so when the effects wear off, an individual has to get out of bed. When a person drinks alcohol right before bed, they tend to have low sleep quality and are more likely to wake up in the middle of the night.

Heavy foods 

As a general rule, it is advisable to consume only a little food right before night. A full stomach makes it difficult to fall asleep, and maintaining digestion through the night uses up energy. 

Larger lunches and lighter suppers typically aid in improving sleep. One might also think about time-restricted eating, which has been proven to help people get a good night's rest. 

Meals that feel heavy in the stomach take longer to digest. In addition to causing indigestion, fatty, cheesy and fried foods can keep a person awake at night. Stay away from items like cheeseburgers, fries, fried foods and huge steaks late in the day.

Fatty foods

One should refrain from consuming fatty foods such as greasy hamburgers, fries and full-fat ice cream during the day for three main reasons. First, they are harmful and fattening. The other two deal with sleeping. Fatty meals can cause a person to wake up numerous times throughout the night with pain due to acid reflux or heartburn. 

Since fatty foods take longer to break down and are more difficult to digest, they need more stomach acid to be broken down. They can also make it harder for an individual to maintain a balanced diet and interfere with sleep, which can lead to weight gain.

Spicy foods 

If you enjoy spicy cuisine a lot, you could be better off consuming it for lunch or during a light meal.

This is due to the fact that our favourite curry might induce digestive issues, even in the middle of the night after having gone to sleep. 

Spicy meals include significant amounts of capsaicin, a phytochemical that can disrupt some people's sleep because it raises metabolism and thermogenesis (the process of burning calories to produce heat).

Spicy foods can be problematic at night, as anyone who experiences heartburn is awake. The body temperature should naturally drop during sleep, but spicy foods can make a person feel hotter. One might stay awake longer on feeling overheated. Consider having spicy foods in the morning or at lunch rather than dinner.

High water-content foods

Sleep can be really disrupted by getting up to use the restroom. One should avoid having a full bladder in the middle of the night, even though drinking plenty of water is undoubtedly a crucial element of staying healthy. 

Foods with high water content, including nutrient-dense foods, should ideally be restricted at night. Watermelon, cucumbers and celery are certain examples.

Acidic foods 

Even nutritious foods like peppermint, citrus fruits, dark chocolate, onions, tomatoes, and garlic can cause reflux. Acidic foods may irritate the lining of the stomach and elevate the body's acidic pH levels, resulting in indigestion, heartburn and acid reflux—which may make it difficult to fall asleep.

Foods with hidden caffeine 

Even though we might not anticipate it, caffeine is present in many meals. Unless otherwise noted, tea and soda are often caffeinated. In addition, several sweets and ice cream contain chocolate, coffee or espresso. 

As stimulants, foods like chocolate and others contain caffeine. They reduce the quantity of REM sleep one would typically obtain and make it harder to enter the deeper stages of sleep.

Caffeine-containing drinks like soda and caffeinated tea might also keep us up at night. Setting a limit for ourselves during the day is still a good idea, even if we think coffee has no effect on us. Also, carbonated beverages might hinder digestion.

Super sugary treats 

Increasing the sugar intake can lead to more restless, interrupted sleep. People who consume high-sugar foods regularly tend to experience less deep and slow-wave sleep. They also have trouble falling asleep with less sound sleep and awakening more frequently through the course of the night.

This sleep stage is crucial for the body to repair and regenerate physically and maintain a healthy metabolism and immune system.

Caffeine, which disrupts sleep, is present in some sugary treats, especially on consuming in the evening.

Tyramine-rich foods 

An amino acid called tyramine can be found in red wine, cheese, almonds and processed meats. Noradrenaline is released in response to this neurotransmitter, which stimulates the brain and keeps us awake. 

This amino acid stimulates the brain's natural stimulant, which promotes mental activity. It could be harder to get to sleep as a result. Specialists advise avoiding tyramine-rich foods later in the day to improve the quality of sleep. 

Tomatoes, soy sauce, eggplant, red wine and aged cheeses are among the foods high in tyramine.

Foods that make you gassy 

Some foods may be detrimental to getting a good night's sleep. Foods with a lot of fibre and a tough time digesting can result in uncomfortable gas. 

Too many dry fruits, beans, broccoli, cauliflower and brussels sprouts can induce pressure and cramps, which can keep us up late. Try to avoid high-fibre fruits and vegetables before going to bed, as they are good for the body but bad for sleep.

Alternative foods that can help with sleep 

Nuts

Nuts, including almonds, walnuts, pistachios and cashews, are frequently recommended as a healthy bedtime snack. Nuts possess melatonin as well as essential minerals like zinc and magnesium that are necessary for many biological activities. However, the precise amounts can vary. 

Melatonin, magnesium and zinc were found to work well together in a clinical trial employing supplements to treat insomnia in older adults.

Kiwi

Although the exact reason why kiwis may aid in sleep is unknown, researchers theorise that it may have something to do with their antioxidant properties, capacity to address folate deficits or high serotonin concentration. 

Vitamin D foods

Omega-3 fatty acids and vitamin D, which play a role in the body's control of serotonin, are found in fatty fish, according to research, and these nutrients may help people sleep better. This study concentrated specifically on fish eating in the winter, when vitamin D levels are often lower. 

Milk

Melatonin is naturally present in milk, and it is also added to several milk products. Milk from cows that have been milked at night has more melatonin, which may be useful in supplying a natural source of the hormone that induces sleep.

Tart cherries

Sleep-inducing advantages may result from tart cherries' higher-than-average melatonin concentrations, a hormone that helps control circadian rhythm and encourage sound sleep. Tart cherries may potentially have a sleep-promoting antioxidant impact. 

Conclusion 

Sleep is a complex process influenced by various factors, such as physical health, mental health and exposure to light.

Diet has many different aspects. It is not caused by a single food but rather by when what and how much we eat throughout the course of a day, as well as over the course of weeks, months and years. 

It is challenging to make generalisations about the ideal diet for everyone because people can respond differently to various diets. Given the complexities of nutrition and sleep, it may be more relevant for many people to concentrate on the broader factors — good eating and sleeping patterns — than on specific meals and beverages. 

The capacity to sleep effectively is significantly influenced by the sleeping environment and daily routines, which are generally known as sleep hygiene.

Sleeping in the ideal mattress, pillows, linens, and surrounding is essential for creating a healthy sleeping environment.

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