We all know that sleep is incredibly important to our health, and what you eat at night has huge influence on your quality of rest. In this article, we will delve into the bad foods you consume before heading to bed – why they are harmful for your health and what can be replaced with those food items along with quick tips on how you can make the meal work in favour of making it one which optimises as effectively.
Table Of Contents
Understanding the Impact of Foods on Sleep
Most people do not realise how much your diet has to with sleep. Studies suggest that foods cause sleep deprivation, indigestion besides impairing your wellness. Keep reading, and you can make an educated decision about what to do or not do (…. filled in the blank) before going to bed.
1. Caffeine
Caffeine: Caffeine is a natural stimulant found in coffee, tea and some soft drinks. In many cases, it is precisely what can give you the energy boost during the day that keeps you from feeling tired and falling asleep on your feet — but then again caffeine after lunch or in late afternoon / early evening will kick back when we try to sleep.
- Why To Avoid: Caffeine takes a while to get out of your system—so getting good sleep will be harder if coffee is done right before bed. A Journal of Clinical Sleep Medicine research study found that caffeine can disturb sleep quality even up to six hours before bedtime.
- When to Stop: Try not to drink caffeinated beverages at least six hours before bedtime.
2. Heavy Meals
Consuming large, heavy meals right before bed can also cause abnormal synthomatology and indigestion. Your body needs to work harder to break down food that is high in fat or spices.
- Why To Avoid: Those unlimited helpings of food can prompt acid reflux, which in addition to being horrible for your body and keeping you up at night.
- When to Stop: Try to finish heavy meals at least three hours before bedtime.
3. Alcohol
Although alcohol can make you sleepy, it actually disrupts your sleep cycle as the night goes on.
- Recommendation: Stop consuming alcohol entirely before bedtime to ensure a restful night’s sleep.
- Why to Stop: Alcohol can interfere with REM sleep, which is crucial for memory consolidation and mood regulation.
4. Sugary Foods
Eating sugar right before bed can cause a spike in your blood levels, and you may suffer from a drop or crash during the night that wakes you up.
- Why to Avoid:: One study from the American Journal of Clinical Nutrition showed that a diet high in sugar can disturb sleep patterns and cause people to wake up more often.
- When to Stop: Challenge yourself not to eat sugar for 3 HOURS before going to bed.
5. Spicy Foods
Hot foods can upset digestion and prevent you from getting to sleep due to heat.
- Why to Avoid: Eating spicy food can trigger your stomach acid…which means you might not be able to sleep!
- When to Stop: You see, hot food is on the NO-NO list two hours before going to bed!
6. High-Protein Foods
Protein is important in a balanced diet, but eating large protein-rich meals right before hitting the sack can produce digestive issues.
- Why to Avoid: A study in Sleep found that eating high-protein meals can raise your metabolic rate, which may work against you when you’re winding down for the night and trying to get into a state of relaxation.
- When to Stop: Try to eat your high-protein meals have in the early evening.
7. Foods High in Water Content
Whole foods such as watermelon, cucumbers with other fruits prompts more visits to the bathroom at night.
- Why to Avoid: According to the Journal of Urology, consuming lots of fluids or watery foods right before turning in can result in sleep disturbances [due all those trips to the bathroom].
- When to Stop: Do not eat these at least two hours before bed.
Alternatives Foods for a Better Night’s Sleep
If you need more food ideas for your pre-bedtime diet see these—varieties that help relax and sleep well:
- Almonds : high in magnesium, which can help you achieve better quality sleep.
- Chamomile Tea: Good for calming and sleeping as well.
- Oatmeal: provides melatonin which helps the brain regulate sleep cycles.
- Bananas: Contain potassium and magnesium that are muscle relaxants
Practical Tips for Evening Eating
- Plan Your Meals: Consider preparing meals earlier in the day to avoid heavy eating at night.
- Create a Wind-Down Routine: Allow at least an hour of relaxation time before bed, during which you can enjoy light snacks if needed.
- Listen to Your Body: Everyone is different. Pay attention to how your body reacts to different foods and adjust accordingly.
Conclusion
By being aware of what you are eating before bed, it can be a huge help to your regulated sleep and well-being. You can get yourself set up for a peaceful good night sleep, by avoiding caffeine, heavy meals, alcohol and sugary foods during evening time also avoid: spicy dishes- or high-protein food, Foods with lots of water content.
For more tips on recipes and food, visit my website Oooh Delish! to explore delicious recipes and further advice on healthy eating.
References
- Frank, S., Gonzalez, K., Lee-Ang, L., Young, M. C., Tamez, M., & Mattei, J. (2017). Diet and Sleep Physiology: Public Health and Clinical Implications. Frontiers in neurology, 8, 393.https://pubmed.ncbi.nlm.nih.gov/28848491/
- Sejbuk, M., Mirończuk-Chodakowska, I., & Witkowska, A. M. (2022). Sleep quality: A narrative review on nutrition, stimulants, and physical activity as important factors. Nutrients, 14(9), 1912.https://pubmed.ncbi.nlm.nih.gov/35565879/
- Netzer, N. C., Strohl, K. P., & Pramsohler, S. (2024). Influence of nutrition and food on sleep-is there evidence?. Sleep & breathing, 28(1), 61–68.https://pubmed.ncbi.nlm.nih.gov/37740061/
- Binks, H., E Vincent, G., Gupta, C., Irwin, C., & Khalesi, S. (2020). Effects of Diet on Sleep: A Narrative Review. Nutrients, 12(4), 936.https://pubmed.ncbi.nlm.nih.gov/32230944/
- Duboc, H., Coffin, B., & Siproudhis, L. (2020). Disruption of circadian rhythms and gut motility: An overview of underlying mechanisms and associated pathologies. Journal of Clinical Gastroenterology, 54(5), 405–414.https://pubmed.ncbi.nlm.nih.gov/32134798/
Healthy Recipes For Better Sleep
- Healthy Lean Chicken Stir-Fry Recipe
- Top 10 Easy Dinner Ideas for Busy Weeknights
- Kids Lunch Ideas: Creative and Healthy Options for Every Palate