Here are nine types of food and drinks that you should avoid eating before getting tucked in for the night. It may seem like a few beers, a couple of glasses of wine or a nightcap help you fall asleep.
Yet, there are three solid reasons not to drink alcohol, especially in excess, before going to bed. Meals which seem to weigh on your stomach actually take longer to digest. Fatty, cheesy and fried foods can lead to indigestion and keep you up at night. Avoid things like cheeseburgers, fries, fried foods and large steaks late in the day. Getting up to go to the bathroom can really disrupt your rest.
Of course, drinking plenty of water is an important part of staying healthy, but you want to avoid getting a full bladder in the middle of the night. It is best to steer clear of foods with high water content, including nutritious ones.
This includes celery, watermelon, and cucumbers. Check the nutrition labels. Many foods have caffeine, even when you may not expect it. Tea and soda are usually caffeinated unless labeled otherwise. Plus, some ice creams and desserts have espresso, coffee, or chocolate. Chocolate other foods with caffeine act as stimulants. They make it more difficult to slip into the deeper stages of sleep and decrease the amount of REM sleep you would normally get. Insulin yo-yos wreak havoc on sleep patterns.
That is why you should avoid overly sugary snacks which can cause your blood sugar to spike, then crash. Sugary cereals, desserts, and candy are not good nighttime treats for this reason.
Another fruit yes, that says fruit, not vegetable that's super acidic? The reason? Again, heartburn. Spoiler alert: If you have any even a little bit of dairy intolerance or allergy, and you chow down a cheese platter before bed, it's going to disrupt your Zzz's. At least according to Moy, "Any intolerance can cause inflammation, gas and bloating, which can lead to pain and discomfort that make it harder to get quality sleep.
Even if you're not dairy-adverse, according to Dr. Axe, there are cheeses you should avoid. He explains: "Aged cheeses contain tyramine, an amino acid that increases the production of norepinephrine—a neurotransmitter released during stressful situations as part of the fight-or-flight response— which can lead to increased alertness and decreased sleep quality," he says.
So save the gouda for your morning omelette, and opt for cheese like goat cheese, crumbly feta, and halloumi at night. That relaxing glass of chardonnay might be doing the opposite of its intention.
While a late-night glass of wine can help you unwind and you fall asleep faster, it actually prevents your body from fully indulging in its REM Rapid Eye Movement cycle, which is where truly restful sleep and dreaming occurs. According to nutritionist Mitzi Dulan, RD, "Research shows that drinking alcohol before bed can make you more likely to wake up throughout the night and diminishes the quality of sleep.
We also know alcohol can lead to snoring since it is a potent muscle relaxer. Sorry, stout fans, but beer is off limits, too. Beyond that, "beer drinkers also tend to have to get up every 2 to 3 hours after going to bed to go to the bathroom due to the excess of liquids consumed after dinner. If you like the idea of an earthy nightcap, try kombucha. Pour it in Thistle glass and your buddies won't even know it's non-alcohol.
We hope you'd know this one by now! We'd recommend laying off around 8 hours before you're planning to hit the hay. Sorry to be the bearer of bad news, but that chocolate treat after dinner isn't doing your REM any favors. Like coffee, dark chocolate also contains caffeine , which can increase arousal, prevent your body from shutting down, and decrease your ability to develop and sustain deeper stages of sleep.
Chocolate bars have varying amounts of caffeine, but an average 2-ounce, 70 percent dark chocolate bar contains around 79 milligrams—over half of what's in an 8-ounce cup of coffee. If you know you're sensitive to caffeine, but don't want to ditch the dark chocolate completely, try savoring your sweet treat earlier on in the night or cutting down on portions. We're talking about the usual suspects here, like burgers , loaded burritos, and pizza.
Yup, you'll have to say bye-bye to that side of sweet potato fries or nachos before bed, too! Fatty foods "often cause bloating and indigestion that interferes with a sound night's rest," they continue. This leads to more fragmented sleep, so you wake up the next morning without feeling refreshed. Pass up the Froot Loops, please. She continues, "choose a cereal with less than five grams of sugar per serving. Spicy foods are a go-to when it comes to revving up your metabolism , but they're also ruining your chances of falling asleep.
Spices like cayenne and Tabasco get their metabolism-boosting properties from capsaicin, which can trigger heartburn in sensitive individuals. Erin Palinski-Wade, RD, CDE, explains this compound gets your blood flowing as well, "Its thermogenic properties can increase the body's core temperature.
A little lesson in logic: "You may think a high-protein or high-fat dinner will keep you full all night, preventing you from waking. But research shows that eating a high-protein meal before bed can lead to sleep disturbances," explains Palinski-Wade.
Experts believe it's because a protein-rich meal contributes less tryptophan—the amino acid which is a precursor to the calming hormone serotonin—than it does other amino acids.
A lower tryptophan to other large amino acids ratio actually reduces serotonin. And, like many other foods on this list, you may wind up with indigestion or acid reflux since you'll be lying down with a full stomach. Consuming too much of a high-fiber food like dried fruit can bother your stomach and cause you to have gas and cramps during the night, according to DeFazio. They're one of the top foods nutritionists wish you would stop adding to your oats.
You might want to rethink having that tall glass of H2O on your bedside table—unless you're saving it for the morning. In fact, even slight dehydration can significantly drain your energy levels," offers Palinski-Wade. Instead, start to taper off your fluid intake about three hours before bedtime. A slice of pizza might satisfy your late-night cravings, but it'll leave you worse off in the A.
Even if you don't feel 'heartburn,' this reflux can cause you to awaken partially from sleep and leave you tired the next day. Leave those apres-dinner mints on the check and head home! There are plenty of health benefits of mint , but sleeping well isn't one of them. But, as it turns out, peppermint is a heartburn trigger. So, definitely stay away from it before bed! We are huge fans of fat-incinerating green tea , but make sure to taper off several hours before bedtime, at the least.
On top of caffeine, green tea contains two other stimulants, called theobromine and theophylline, which Hayim tells us may cause increased heart rate, feelings of nervousness, and overall anxiety.
This fast-food combo serves up a double whammy when it comes to disrupting those sweet dreams. Fries are greasy, which is a sign that they're high in fat, and will keep you up as your body tries to digest them. Dipping them in ketchup is asking for more trouble. When you lie down to go to bed, digestion slows, and the horizontal position can make heartburn and indigestion even worse. Being able to kiss someone goodnight isn't the only reason to give up these guys right before bedtime.
She explains, "Studies have found that raw onions can cause potent and long-lasting feelings of reflux in people who already have heartburn.
So even if you're eating healthy on those late nights at the office, be sure to nix these from your salad. While you shouldn't go to bed starving that presents its own body-busting problems, like depleting your lean muscle storage , you also shouldn't hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the night—and if your body is still worked up, so are you.
The later you fall asleep, the less rest you'll get, and you'll wake up feeling groggy and more likely to reach for calorie-dense items. We all may crave a snack at midnight sometimes, but it is important to know that such habits might affect your health negatively.
Here are some foods you should never eat before going to bed, suggested Pooja Banga, nutritionist and director, Cultivating Health. Cruciferous vegetables like broccoli , cauliflower, and cabbage are very good for health in general but are probably not the best thing to load up on before you head to bed. This could lead to digestive troubles.
Therefore, eat them earlier in the day so your body has time to digest them before you lay down for the night. Eating a bowl of ice cream before bed may sound tempting but it may hamper your sleep later.
Sugar can also cause your energy to spike, keeping you from falling asleep easily. Those couple of sugar punches and fat makes ice cream a sleep disruptor, rather than a supporter.
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