A good night’s sleep is essential for overall health and well-being. However, there may be foods and drinks that are keeping you up at night.
The more you struggle to fall asleep, the more likely you are to develop short-term and possibly long-term negative health effects. Insomnia, characterized as the inability to fall asleep, according to the National Heart, Lung, and Blood Institute, can dampen concentration and memory and possibly lead to cardiac disease, diabetes, and even cancer.
Simply put, foods and drinks you’re consuming before bed may be leading to Insomnia and it’s negative health effects. So, learn more about what you should be avoiding before your head hits the pillow at night.
1. Caffeinated Drinks
Caffeinated drinks are a sleep disruptor. Knowing how different sources of caffeine affect your body will help you make better choices for a good night’s sleep.
Coffee
Coffee is one of the most consumed drinks in the world, and it is known for its high caffeine content. A standard cup of coffee has about 95mg of caffeine, but this can vary depending on the type and brewing method.
Caffeine stimulates the central nervous system and blocks the action of adenosine, a sleep-promoting neurotransmitter. This can lead to increased alertness and difficulty falling asleep, especially if consumed later in the day.
Tea
Both black and green tea have caffeine but less than coffee. A cup of black tea has about 47mg of caffeine, green tea has about 28mg. Tea also has theobromine, another stimulant but in smaller amounts than caffeine. The combination of caffeine and theobromine will keep you awake and alert making it harder to fall asleep.
Energy Drinks
Energy drinks are designed to give you energy and alertness, they have high levels of caffeine and sugar. A typical energy drink can have 70-240mg of caffeine per serving, more than a cup of coffee or tea. The combination of caffeine and sugar gives instant stimulation, the high caffeine content will keep you awake for hours.
People should limit their consumption of caffeine to less than 400 milligrams a day, and the last caffeine you should consume should be at least six hours before bedtime.
2. Chocolate
Chocolate is a favorite for many but can also be a sneaky sleep saboteur due to its stimulants.
Dark Chocolate
Dark chocolate contains caffeine and theobromine, both stimulants. A standard serving of dark chocolate can have up to 30mg of caffeine depending on the cocoa content and a decent amount of theobromine. These stimulants will increase your heart rate and alertness making it harder to wind down and fall asleep. Eating dark chocolate in the evening will disrupt your sleep patterns and make it harder to fall asleep and reduce sleep quality.
Milk Chocolate
Milk chocolate has less caffeine than dark chocolate but still enough to affect sleep especially for sensitive people. A standard serving of milk chocolate can have around 10mg of caffeine. Even small amounts of caffeine can disrupt those who are sensitive to stimulants and make it harder to fall asleep or stay asleep.
To have a night of better sleep, it’s best to limit any chocolate intake in the hours leading to bedtime.
3. Spicy Foods
Spicy foods are bold and good for you but can be a problem for your sleep.
Peppers
Hot peppers and other spicy foods can cause indigestion and heartburn if eaten close to bedtime. The capsaicin in peppers can irritate the stomach lining and cause discomfort and acid reflux. These symptoms will make it hard to fall asleep and stay asleep as your body can’t find a comfortable position, and your digestive system is still active.
Curries
Spicy curries with a mix of hot spices and ingredients can raise your body temperature and disrupt digestion. The thermogenic effect of these spices will increase your body heat and make it harder to cool down and get to your lower body temperature for sleep. Plus, the heavy and rich nature of many curries can cause prolonged digestion and add to sleep disturbances. So enjoy spicy foods earlier in the day and opt for milder options in the evening.
4. Alcoholic Drinks
Booze is often used to unwind and relax but can really mess with your sleep patterns and quality.
Alcohol, like wine, beer, and hard liquor, has sedative effects at first that can help you fall asleep faster. But as your body processes the booze, it disrupts the sleep cycle, especially in the later stages of sleep. Alcohol can reduce REM sleep which is important for cognitive function and overall restfulness. Reduced REM sleep means more nighttime waking and feeling unrefreshed the next day.
It also increases urine production and means you’ll take more trips to the bathroom during the night. This diuretic effect breaks up sleep continuity making it harder to get deep restorative sleep. And having to get up to use the loo can make it harder to fall back asleep and further fragment the sleep cycle and reduce overall sleep quality.
5. Sweet Treats
Sugary foods and drinks can affect your sleep due to the blood sugar level and energy fluctuations.
Sodas
Sodas are packed with sugar which causes rapid spikes and subsequent crashes in blood sugar levels. These fluctuations will keep you awake as your body reacts to the sudden energy changes. The initial sugar rush will make it hard to fall asleep, and the subsequent crash will wake you up in the middle of the night as your body craves more sugar or experiences low blood sugar symptoms. So it’s best to avoid sodas in the evening.
Candy and Desserts
Eating sugary candies and desserts will increase your blood sugar levels quickly and give you a boost of energy. But this is often followed by a rapid drop in blood sugar, and you’ll feel restless and uncomfortable. This cycle of highs and lows will disrupt your ability to fall asleep and stay asleep and can cause insomnia and poor sleep quality. Limit your candy intake, especially before bedtime, to maintain stable blood sugar levels and better sleep.
Rest Easy with Better Choices
Incorporating mindful eating habits can significantly enhance your sleep quality. By avoiding caffeinated beverages, chocolate, spicy foods, alcohol, and sugary treats in the hours leading up to bedtime, you can reduce sleep disruptions and enjoy a more restful night. Remember, small dietary adjustments can lead to big improvements in your overall well-being and sleep health.
Make these changes today and rest easy, knowing that a good night’s sleep is just a few smart choices away.
