Avoid these foods and drinks late at night for better sleep
What not to eat before going to bed (photo: Freepik)
A good night's sleep is essential for overall health. Some foods should be completely avoided late in the evening, as they can disrupt sleep and lead to insomnia, according to the certified physician and medical doctor Kunal Sood.
Foods to avoid before bed
Getting 7 to 9 hours of sleep each night is crucial for overall well-being. Lack of adequate sleep can leave you feeling fatigued, irritable, and unable to focus, and may eventually impact your health. Chronic insomnia is associated with an increased risk of high blood pressure, diabetes, obesity, depression, heart attack, and stroke.
Several factors can contribute to sleep problems, including anxiety, stress, certain illnesses, and pain. Dr. Kunal Sood highlighted foods and drinks that can impair sleep.
Alcohol
Although alcohol might help you fall asleep faster, it reduces sleep quality. Consuming alcohol late in the evening, about six hours before bedtime, can disrupt sleep even after the initial effects wear off. This indicates a prolonged impact of alcohol on sleep regulation. Sleep disturbances can signal alcohol misuse or dependence, and issues often arise after quitting chronic alcohol use, increasing the risk of relapse.
Spicy foods
Many enjoy a spicy dinner, but consuming spicy foods late at night can affect sleep. Spicy foods may exacerbate heartburn symptoms and capsaicin can disrupt body temperature regulation.
Fried foods
Fried foods can cause digestive issues, leading to disrupted sleep. Fatty, cheesy, and fried foods can result in indigestion, preventing restful sleep.
Coffee and chocolate
Both coffee and chocolate contain caffeine, which stimulates the brain and nervous system, making it harder to sleep. Caffeine can induce "light sleep," leaving you feeling heavy-headed in the morning. Avoid other caffeinated products like tea and energy drinks.
Consult a doctor if:
- Changing sleep habits doesn't alleviate insomnia
- Sleep problems persist for months
- Insomnia significantly impacts daily life
Best foods before bed
Melatonin-rich foods
Melatonin, a hormone that regulates sleep, is found in cherries. Drinking a glass of cherry juice before bed can help with insomnia, especially in older adults. Other sources of natural melatonin include sweet cherries, grapes, green leafy vegetables, corn, rice, wheat, barley, oats, and wine.
Magnesium-rich foods
Magnesium helps alleviate anxiety and promotes deep sleep. Foods rich in magnesium include nuts (especially almonds), buckwheat, and seaweed.
Herbal tea
Chamomile tea is a well-known remedy for insomnia, as it raises glycine levels, which gently relaxes nerves and eases muscle tension. Green tea in the evening can also help you fall asleep faster due to its theanine content, which enhances dopamine and serotonin synthesis, reducing anxiety and promoting relaxation.
Honey
Natural sugars in honey increase insulin levels, allowing tryptophan to interact more quickly with the brain. A teaspoon of honey with chamomile tea before bed can enhance the calming effect of the beverage.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
