Lead to insomnia: 8 foods to avoid late in evening
Foods that affect sleep quality (Photo: Freepik)
A proper evening diet is crucial for sleep quality. Some foods can cause restless sleep and occasionally even insomnia, according to the Real Simple website.
What to avoid eating and drinking before bed
Tea
Green tea contains almost half the caffeine of black tea. A 240 ml cup of green tea has about 30 mg of caffeine, while the same amount of black tea has nearly 50 mg of caffeine.
Caffeine in tea can have a significant impact, especially on those sensitive to stimulants. It also blocks adenosine receptors in the brain, preventing drowsiness.
Chocolate
Chocolate contains caffeine and other stimulants that can disrupt rest.
Sugar is another nutrient that can negatively affect sleep, as it can cause fluctuations in blood sugar levels, leading to increased excitement and difficulty falling asleep.
Carbonated drinks
Sweet carbonated drinks contain sugar and caffeine.
The bubbles responsible for the fizz in popular beverages like soda water can lead to bloating, abdominal discomfort, and general stomach upset—factors that might keep you tossing and turning in bed.
Cheese
Cheese can disrupt healthy sleep for several reasons. It may cause digestive discomfort in some people, acid reflux symptoms in others, and certain types (especially aged cheeses) can be high in tyramine.
Tyramine, an amino acid found in aged and fermented foods, can trigger the release of norepinephrine—a brain stimulant that can keep you awake.
Citrus fruits
Citrus fruits, such as lemons, limes, oranges, and grapefruits, can act as natural diuretics. Diuretics prompt the body to urinate, leading to frequent trips to the bathroom that can disrupt sleep throughout the night.
Low-acid fruits like bananas, mangoes, and pears are excellent alternatives.
Alcohol
While alcohol may help you fall asleep, it negatively affects sleep quality during the second half of the night.
Beer may have less alcohol than wine, but it is still enough to cause dehydration, muscle cramps, and disrupt sleep cycles.
Spicy foods
Spicy dishes can lead to digestive upset, potentially causing symptoms like heartburn and acid reflux, which often interfere with normal sleep.
Spicy seasonings, such as cayenne pepper and Tabasco, contain capsaicin, which accelerates metabolism and can cause heartburn in people with sensitive digestive systems.
Ice cream
Ice cream contains excessive sugar, which raises insulin levels and makes falling asleep more difficult.
Late-night snacking on ice cream can lead to increased cortisol levels, known as the stress hormone, which also contributes to insomnia.
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.
