Foods to Avoid to Improve Your Sleep
Aug 31, 2023
Your diet can play a significant role in disrupting your sleep. Certain foods can create problems with falling and staying asleep throughout the night. It can also wake you up even if you happen to get a few hours of rest.
Here are eight different foods to avoid to improve your sleep:
Caffeinated Beverages
Coffee, tea, and energy drinks all contain caffeine, which is a stimulant. They are known to make it more difficult to fall asleep or stay asleep for longer. Therefore, it is a good idea to avoid it altogether during the evening hours. Also, consider limiting your overall intake. For example, if you are used to three cups of coffee a day, reduce it to two until you are used to it.
Alcohol
Alcohol can initially make you feel drowsy, but it disrupts your sleep later in the night. Therefore, it's best to avoid alcohol before bed to improve or up to four hours before bedtime to ensure better sleep.
High-Fat Foods
High-fat foods can cause indigestion, heartburn, and other discomforts, which can make it difficult to fall asleep. These types of foods also take longer to digest, keeping your body busy while you're trying to rest. Avoid foods like fried foods, fast food, and processed snacks before bed.
Spicy Foods
Spicy foods can cause heartburn and indigestion, which can keep you awake at night. It can also lead to GERD. Gerd is a condition that causes your stomach acid to flow back into the esophagus and disrupt sleep.
Heavy Meals
Eating a large, heavy meal before bed can lead to indigestion and discomfort, making it difficult to fall asleep. Instead, try to eat your largest meal earlier in the day. Eating earlier is best because it gives your body time to digest before bedtime.
Sugary Foods
Sugary foods can give you a temporary energy boost, which can keep you awake at night. Avoid sugary foods at least four hours before bedtime. This includes fruit juices, desserts, and sweetened beverages. If you have a craving, reach for just a few nuts instead.
Acidic Foods
Foods high in acid, like citrus fruits and tomatoes, can cause heartburn and discomfort at night. Even popsicles or flavored ice can contain citric acid, so be cautious of any acidic foods before bedtime.
Chocolate
Chocolate contains caffeine and theobromine, both stimulants that can disrupt your sleep. Therefore, it's best to avoid chocolate in the evening or limit it to a small serving earlier in the day if you have a craving.
Improving your diet by avoiding these foods can greatly improve your sleep. Of course, each of these foods can disrupt your sleep in its own way, but by avoiding them before bedtime, you can set yourself up for a good night's rest. So, the next time you're reaching for a late-night snack, think about how it may affect your sleep and reach for something more sleep-friendly instead.
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