It is essential to have a good night to stay healthy, but many of us sabothed our rest with the foods that we eat throughout the day. Certain foods may seem harmless to the outside, but they may have a serious impact on your sleep quality and make it difficult to fall asleep.
Fortunately, Fond You have covered. We discussed with nutrition expert Melissa Mitri, RD, a dietitian recorded with Nutrition Melissa Mitriwhich identifies the seven most common foods that secretly disturb your sleep and how to make smarter choices that support better rest. So before reaching this end of the evening snack or sipping your coffee in the afternoon, it’s time to rethink how your diet could influence your sleep cycle. Read the rest to find out which foods could be wreaking havoc on your sleep – and what you can do about it.
(And when you are finished, don’t miss the 9 best “sleep extension” techniques to help you lose weight.)
Caffeine
Caffeine is an obvious sleep disruptor, but it is not only in coffee. “Anything containing caffeine can act as a stimulant block adenosineA chemical that promotes sleep, “says Mitri.” It can make it more difficult to fall asleep, delay the timing From your internal clock and reduce your total sleep time. “”
According to a meta-analysis in 2023 in Sleep Medicine ReviewsDrinking caffeine can reduce the total sleep time by 45 minutes and reduce the quality of seven percent sleep. The study revealed that caffeine caused an additional nine -minute sleep and caused an additional 12 minutes after being asleep first.
“Some people are more sensitive to caffeineEspecially as they get older, “says Mitri. She recommends stopping caffeine consumption at least eight hours before bedtime to make sure you have no impact on sleep quality. Also, keep a trace of hidden caffeine sources (for example, sodas, chocolate, energy drinks) throughout the day to help prevent the unwanted interruptions of your sleep cycle.
Sugary foods and drinks
Although you can want something sweet after dinner, this sweet snack could cause more harm than good. Research has shown a direct connection between an increase in sugar consumption and poor sleep quality. “A study has revealed that a high supply of sugary foods and drinks is associated with a shorter sleep period,” said Mitri.
In addition, sugar can trigger blood sugar fluctuations while you sleep. “Consumption too much sugar can cause blood sugar in the middle of the night, especially when consumed near bedtime,” said Mitri. “This can increase the probability of waking up overnight due to these blood sugar fluctuations that make you more alert and Increase cortisol levels– The “Fight-Or Flight” hormone which loads you in action. “”
Alcohol
It is not a secret that alcohol can give you a sleep, but its effects on the quality of your sleep tell a different story. While a glass of wine can make you feel relaxed, studies Show that alcohol disrupts your sleep once the initial sedative effects are doing. “Even if alcohol can help you fall asleep faster, it can cause fragmented sleep,” said Mitri.
A recent review published in Maturity I found that alcohol can worsen sleep for women, especially those who cross the perimenopause or menopause. Mitri adds: “Any level of alcohol consumption can increase night sweats and cause anxious thoughts, which seriously affects the quality of sleep”.
Spicy foods
Your desire for the end of the evening of spicy food can be a double -edged sword, like the Sleep Foundation Said that these foods can cause digestive problems that hinder your ability to sleep relaxing. “Some people who fight with acid reflux find that spicy or acidic foods, although apparently healthy, can disrupt sleep and increase symptoms,” said Mitri. “In addition, those who live with irritable colon syndrome (IBS) may need to avoid too fibrous food in the evening, as these foods can exacerbate digestive symptoms.”
Fatty food
Heavy and fatty foods are notoriously hard for digestion. When you eat them before going to bed, they can make you feel uncomfortable and agitated throughout the night. Research suggests that foods rich in fat, such as fried foods or fatty cuts, take longer to digest, which can cause bloating and discomfort when you lie down. Mitri tells us: “Eating a large fatty meal near bedtime can delay the emptying of the stomach and prevent you from putting yourself asleep easily.”
Highly processed foods
Although we often associate foods with weight gain and poor health, their impact on sleep is another major problem. According to a meta-analysis in 2023 in NutritionHighly processed foods are loaded with an excess of sugar, unhealthy fats and artificial ingredients that can disturb the natural sleep rhythms of your body.
Energy bars and pre-training snacks
Energy bars and pre-training snacks are often presented as healthy options for a quick boost, but many of these foods contain hidden sources of caffeine, sugar and stimulants that can wreak havoc on your sleep. “Hidden sources of caffeine, as in chocolate or certain energy bars, can disturb your sleep without you realizing it,” warns Mitri. “Even small amounts of caffeine or sugar consumed late during the day can make it more difficult to fall asleep and stay asleep, so it is important to follow your contribution and determine what can have an impact on your sleep.
How to choose foods that support better sleep
If you are tired of counting sheep, certain foods can naturally improve your sleep quality. According to Mitri, foods rich in serotonin as kiwiEggs and turkey can help you sleep better Promote the production of serotonin. In addition, studies have found foods rich in magnesium like Almonds and green leafy vegetables Can help calm your nervous system and prepare your body to rest.
When these evening desires strike, abandon the sweet and fatty foods and opt for a nutritious snack about an hour before bed. A handful of almonds or a small bowl of Greek yogurt with berries can provide the right balance of nutrients to support a relaxing night.
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