Ever wonder why some nights you just can’t seem to catch those Z’s? It might have more to do with your dinner or late-night snack than you think. Here’s a heads-up on 11 foods that could be sabotaging your sleep without you even realizing it. Let’s take a look at what to skip before hitting the hay, so you can drift off easier and enjoy a deeper sleep.
Tomatoes
Tomatoes, while healthy, are acidic and can lead to heartburn and indigestion when eaten before sleep for those prone to it. If you’re hungry before bed, choose something less acidic like a banana or a small serving of oatmeal.
Chocolate
Chocolate is a sneaky sleep saboteur, packed with caffeine and sugar that can keep you tossing and turning. Its stimulant effects disrupt your natural sleep cycle, making it harder to fall asleep. Opt for a warm, caffeine-free drink like herbal tea if you need a pre-bedtime treat.
Chips
Crunching on chips before bed can lead to a restless night, thanks to their high fat content slowing down digestion and potentially causing discomfort. Plus, the salt can lead to dehydration and frequent bathroom trips. It’s even been said salty foods can lead to nightmares due to the increased REM sleep it can induce. Try a handful of unsalted nuts or seeds for a less disruptive snack.
Spicy Foods
Spicy foods can be a recipe for heartburn and indigestion, making it hard to find a comfortable sleeping position. The capsaicin that makes food spicy can also raise body temperature, further disrupting sleep. A light, non-spicy snack is a better option for nighttime nibbling.
Dried Fruit
Dried fruit might seem like a healthy bedtime snack, but its high sugar content can lead to spikes in energy, keeping you awake. Additionally, it can cause bloating and discomfort due to the fiber. Choosing fresh fruit with lower sugar content like berries can satisfy your sweet tooth more gently.
Carbonated Beverages
Carbonated beverages aren’t the best choice before bed if you’re aiming for a restful night. The bubbles in these drinks can lead to bloating and discomfort, which might keep you tossing and turning. Additionally, many carbonated drinks contain caffeine and high levels of sugar, both of which can disrupt your sleep cycle by keeping you alert when you should be winding down.
Alcohol
Alcohol might help you doze off faster, but it greatly reduces sleep quality, leading to frequent awakenings and less REM sleep. It can also dehydrate you, increasing the chances of a headache.
Sugary Cereals
A bowl of sugary cereal before bed can spike your blood sugar levels, giving you a burst of energy when you least want it. This can disrupt your sleep cycle and prevent deep, restorative sleep – the most important kind. Opt for a small bowl of whole grain cereal with low sugar instead for a steadier energy release if you need something late at night.
Water
While staying hydrated is crucial, guzzling water right before bed can lead to disruptive bathroom trips throughout the night. It’s best to balance your fluid intake throughout the day and reduce it before bedtime. A small sip to quench your thirst is okay, but don’t overdo it.
High Fiber Fruits and Vegetables
High fiber foods are great for digestion but eating them in large amounts before bed can lead to discomfort and bloating, making it hard to settle down for a good night’s sleep.
Ice Cream
That late-night scoop of ice cream is a double trouble of sugar and fat, leading to energy spikes and slow digestion, both of which can disturb your sleep. If you crave something sweet, a small serving of Greek yogurt with a drizzle of honey is a better bet for satisfying that sweet tooth.
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Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
