Everyone knows that our health is largely determined by our diets. But you may not realize that what we eat can affect whether we can sleep tight at night. Actually, there are some foods that disrupt our sleep, making us one of the many insomniacs in the world (30%) lying sleepless and restless! [1]
Nightcaps may sound so cool in books and movies, but in real life, all they do is keeping you awake. As long as you stick to one small drink of alcohol for women and two small for men, it’s fine. More than that usually tends to cause random awakenings [2] at night – leaving you sleepless and tired.
Coffee is another drink you need to stay awake, not fall asleep. Caffeine and its derivatives are stimulants [3] – so unless you want to stay awake to finish that report or assignment, keep that cuppa away.
Want to know what other foods we are talking about? Read on…
1. Roughage Is Good, Just Not At Bed Time
High-fiber foods are great for health (in moderation) for they aid in good digestion and help in weight loss as they also make you eat less. [4]
However, eating a late dinner with high-fiber foods such as lentils, beans, peas or oatmeal may not make for restful sleep. A late dinner followed by immediate bedtime means you haven’t let the food be digested and your tummy is likely to rumble and grumble its disapproval through the night, leaving you sleepless.
2. More Veggies? Thanks, I’ll Pass
Leafy or green veggies like spinach, kale, broccoli, cabbage, beans and even garlic are good for health but they are also diuretic in nature, [5] meaning they help the body expel toxins via urination.
So eating a hefty helping of these at dinner means you might need a bathroom break at night, and end up having a disturbed sleep as a result
3. Red Meat At Night, No One’s Delight!
While many experts believe that red meat should be shown the door for good, still others believe that lean meat is, in fact, a great source of protein and good to eat in moderation (but it still has a high fat content too). However, high-protein foods like meat need time to be digested well.
Wading through a steak before snooze time may leave you lying sleepless in bed till the wee hours of the morning with general discomfort, bloating and even cramping. [6]
4. Sugar & Spice, Not So Very Nice
Sodas, sugary drinks or cocktails, and even that bowl of ice-cream may sound like comfort food on days that you are tired but in fact is anything but.
Sugar gives your body a rush of energy [7] – so eating anything that’s giving you a second wind just before bedtime is unlikely to let you, or your body, be at rest. And you’ll be extra tired in the morning because of being sleepless.
5. Add Some Spice! But Not Too Much Please
While hot food is said to be an aphrodisiac, you better believe that it’s no sleep inducer. Spicy and peppery food irritate the stomach lining which in turns wakes up your brain – meaning you get poor sleep.
6. Frying Up Some Goodies, No Can Do
Fritters, fries and all things deep-fried and nice? Avoid high-fat foods for dinner for the same reason you would avoid a high-protein plate.
The stomach needs to work extra hard to break down and digest the grease – and it can do this best while you’re up and active. If you fall asleep after this heart attack disguised as a meal; expect heartburn, cramping, bathroom trips and morning fatigue.[8]
7. A Chocolate Lover? Have It For Lunch Instead
Eating chocolate can give you a runner’s high [9] with its cocktail of caffeine, theobromine, phenylethylamine and anandamide.
It can get your heart rate up too. Not something you want when you are trying to snooze!
8. More Burger? No thanks, I’m Chickening Out
In this ever growing list of things to avoid for dinner; add in your favorite burger too and wish it a fond goodbye.
The high-protein chicken, high-carb bread and high-fat spread and fries all together make for a meal that just won’t sit well in your stomach [10] while you snooze. The solution is to eat your dinner early, and keep it as light and balanced as you can.
Now that you have a list of what not to over indulge in at night, have a glass of milk instead [11] to soothe those frazzled nerves. A soothing room and a happy stomach are all you need to avoid being sleepless.
