Foods to Avoid Before Bed

Herewith are a few key reasons you might not sleep as well as you deserve to, and it’s to do with the foods you eat before bedtime. There is nothing wrong with a small bedtime snack, but the foods you choose can affect your sleep. As you know, coffee is a big no-no late at night, but that’s not the only thing that will affect your sleep pattern, see the list below.

Tomatoes

Have you ever experienced acid reflux or heartburn? If so, then you already know that tomatoes are not good before bedtime. As soon as you lie down, gravity can no longer keep the acidity from the tomatoes to crawl up your oesophagus, leaving you with heartburn from hell. So, no more pizza before bed.

Chocolate

There is nothing better than a cup of hot chocolate or a warm chocolate chip cookie to finish off your day, but they are not doing you any favours when it comes to your sleep schedule. Chocolate contains caffeine, and caffeine is what keeps your body from getting the deep sleep it needs. Chocolate might have less caffeine than coffee, but it is still too much, especially if you enjoy dark chocolate as it contains more caffeine than milk chocolate.

High-Fat Foods

Grabbing that late-night burger and fries are not good for your sleep, thanks to the fat content. Fatty foods take longer to digest, so you can’t put your brain to sleep while your digestive system is still working. So, it is best to say no to all those pre-bedtime nachos, pizzas, and various other fatty foods.

High-Sugar Cereal

If you are one of those people who enjoy a bowl of cereal as a bedtime snack, try and stick to healthier options with fewer than 5 grams of sugar per serving. When you eat sugary cereals before bedtime, your blood sugar will soar upwards and soon after drop down again. Wildly fluctuating glucose levels will only leave you with a poor night’s sleep.

Water

To stay hydrated you should be drinking at least 3 litres of water throughout the day. But, if you drink a lot right before bed, you are more likely to find yourself waking up for a trip to the bathroom. Try and drink more water during the day and less in those last few hours before bedtime.

Onions

Onions are another food that can cause acid reflux. They create gas as they move through the digestive system creating pressure on your stomach. This pressure sends acid back up your oesophagus, especially when lying down flat.

Donuts

By now you should know that both high-sugar and high-fat foods are a big no-no before bedtime. Here you have fried food that is also high in sugar, meaning you now dealing with a blood sugar spike as well as digestive issues. This combination is not a great recipe for falling asleep.

Dried Fruit

Dried fruit is high in fibre and great for our digestive system. But a lot of fibre close to bedtime can disturb your digestive system in uncomfortable ways by causing gas and bloating. In addition, the sugar levels are higher in dried fruit than in fresh fruit, leading to an unwelcome sugar rush. Rather snack on a small serving of fresh fruit before bedtime.

Alcohol

Consuming any type of alcohol may make you feel relaxed and even drowsy but will affect your sleep in a negative way. Alcohol metabolizes quickly, so you end up waking up as it wears off. Studies found that alcohol before bedtime reduces sleep and increases wakefulness.

Energy Drinks

Needing an afternoon boost, do not go for that energy drink. For some people, energy drinks can take up to eight hours to wear off, leaving you unable to fall asleep when it is time for bed. If you are having sleep issues, stop your caffeine intake at lunchtime and see if it makes a difference.

You do not have to give up your late-night snacking, rather opt for healthy sleep-friendly snacks instead. Healthy snacks include warm milk, chamomile tea, chicken noodle soup, and fresh fruit, such as bananas, kiwis, and cherries. These will all give you that comfy, full feeling without disturbing your sleep.