Foods to avoid before bedtime for good sleep

Which foods should not be eaten before bedtime

The South Yorkshire National Health Service (NHS) Foundation Trust notes that the later you have dinner, the harder your digestive system has to work while you sleep. This can disrupt your falling asleep process.

"If you’ve tried every sleep remedy under the sun and you’re tired of struggling to sleep through the night, it could be because you’re eating the wrong foods before bed," says British nutrition expert Cheryl Litgow.

1. Chocolate

Indeed, it's tempting to have your favorite chocolate at night. However, experts suggest that the combination of sugar and caffeine (which is present in chocolate, especially dark chocolate) may prevent you from falling asleep as quickly as you'd like.

Eating chocolate before bedtime is not advisable (photo: pixabay.com).

2. Cheese

No, it's not because it can cause bad dreams. Experts advise against consuming tasty dairy products before bedtime because they contain a substance called tyramine, which can help us feel more awake.

Eating cheese before bedtime can interfere with your ability to get a good night's sleep (photo: pixabay.com)

3. Spicy food

Most spicy foods contain a substance called capsaicin, which gives chili peppers their sharp flavor. Spices can disrupt your sleep because they alter your body's thermoregulation. Therefore, it's advisable to consume them in moderation before bedtime.

Spicy food and spices for dinner can prevent you from falling asleep (photo: pixabay.com)

4. Ice-cream

Cakes, cookies, jelly candies, and especially the main reason here is the sugar content. Consuming too many sweets in the evening can cause nighttime restlessness, making you wake up several times during the night and even before dawn.

"Sweets initially cause a sharp spike in blood sugar levels, and then it drops sharply while you're sleeping. The drop in blood sugar alerts the adrenal glands to an emergency, which increases cortisol levels and wakes the body from sleep," emphasizes Litgow.

Sweets in the evening can lead to a restless night (photo: pixabay.com)

5. Chips

And your favorite chips often contain a lot of salt and, frequently, spices. Salt can affect your sleep by causing dehydration. Studies show that consuming salty foods like chips or salted nuts before bedtime can disrupt sleep or its cycles.

Moreover, consuming too much salt before sleep can lead to feelings of drowsiness in the morning.

Forget about chips before bedtime (photo: pixabay.com)

What to eat before bedtime?

According to the expert, going to bed hungry is not the best idea, especially since hunger lowers blood sugar levels, which can also disrupt the body's ability to sleep well. Therefore, if you're a fan of evening or even late-night snacks, it's worth choosing foods that are low in sugar, salt, or caffeine.

"If you have a sweet tooth, then bananas or cherries are perfect for your late-night snack. They are good for a good night's sleep and will satisfy your craving for something sweet," the expert advises.

Litgow also recommends keeping an eye on portion sizes in the evenings to avoid overeating, as this can also interfere with a good night's sleep.

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.