Having issues with getting a good night’s sleep? It may be due to the foods you consume before bedtime. Certain foods can disrupt your sleep pattern and may cause discomfort.
Let’s check out 30 foods that you should avoid before hitting the sheets.
1. Alcohol
Although alcohol may help you fall asleep faster, it reduces the quality of your sleep. Taking alcohol before bedtime leads to frequent wake-ups, headaches, and dehydration.
2. Spicy foods
Spicy foods such as peppers are known to cause heartburn and acid reflux, which make sleep uncomfortable. Avoid consuming spicy or fried foods before bedtime.
3. Dark chocolate
Dark chocolates contain caffeine and theobromine, making it a stimulant. It may increase your heart rate and cause sleeplessness. Avoid eating dark chocolate before bedtime.
4. Red meat
Red meat is heavy and difficult to digest, making it difficult to fall asleep, and even harder to stay asleep. Avoid consuming red meat before bedtime.
5. Coffee
Caffeine is a powerful stimulant that can keep you awake for hours. Drinking coffee or any other beverage containing caffeine before bedtime should be avoided.
6. Sugary snacks
Sugary snacks like soda and candy cause a spike in blood sugar levels, leading to an energy boost. Avoid eating sugary foods before bedtime.
7. French fries
French fries are high in fat, salt, and calories – which means that they take longer to digest. The high-fat content of French fries may cause heartburn and make sleep uncomfortable.
8. Ice cream
Ice cream is high in sugar, fat, and calories, and also contains dairy. Consumption of ice cream before bedtime may cause heartburn, digestive issues and disrupt sleep.
9. Pizza
Pizza is high in salt, fat and carbohydrates. The high-fat content of pizza may cause heartburn, gastric reflux and discomfort while asleep.
10. Red pasta sauce
Tomato-based sauces in pasta contain high levels of acidity, which may cause heartburn and reflux issues. Avoid consuming red pasta sauce before bedtime.
11. Cured meats
Cured meats such as ham, salami, bacon contain high amounts of salt, which causes bloating, high blood pressure and discomfort while asleep.
12. Grapefruit
Grapefruits contain naringenin, which inhibits the production of sleep-inducing enzymes. This results in insomnia and difficulty in falling asleep.
13. Energy drinks
Energy drinks contain high levels of caffeine and sugar, making them a potent stimulant. They increase alertness and may cause insomnia if consumed before bedtime.
14. Cheese
Cheese is high in fat and can be difficult to digest, especially when consumed before bedtime. It may cause stomach upset, heartburn and sleep disturbances.
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15. Broccoli
Broccoli is rich in fiber and takes longer to digest. Although it is a healthy food, it may cause gas, bloating, and discomfort while asleep.
16. Peppermint
Peppermint is known to have relaxing effects, but it is also known to cause heartburn and acid reflux which can disrupt sleep. Avoid consuming peppermint before bedtime.
17. Beans
Beans are rich in fiber and take longer to digest. Avoid consuming beans before bedtime as it may cause gas, bloating, and discomfort while asleep.
18. Soda
Soda contains high levels of sugar, caffeine, and artificial sweeteners. Avoid drinking soda before bedtime.
19. White bread
White bread is high in carbohydrate and can trigger insulin production, increasing blood sugar levels. This may cause difficulty in falling asleep and disrupts the sleep cycle.
20. Fried foods
Fried foods are high in fat and take longer to digest. The high-fat content of fried foods may cause heartburn, acid reflux and discomfort while asleep.
21. Tofu
Tofu is rich in protein and can be difficult to digest, especially when consumed before bedtime. Avoid consuming tofu before bedtime.
22. Cherries
Although cherries contain melatonin (a hormone that helps you sleep), these fruits also contain a natural source of caffeine which can disrupt sleep.
23. Tomatoes
Tomatoes are acidic and can cause heartburn and reflux. Avoid consuming tomatoes or tomato-based products before bedtime.
24. Fatty fish
Fatty fish such as salmon contain high levels of omega-3, which is beneficial for health, but may cause heartburn and reflux when consumed before bedtime.
25. Garlic
Garlic is known to cause bad breath, but it also causes gas and bloating, leading to discomfort while asleep. Avoid consuming garlic before bedtime.
26. Alcohol-free beer
Alcohol-free beer may seem like a harmless choice, but it contains the same hops that are present in alcoholic beers. Hops act as a sedative and may cause sleep disturbances when consumed before bedtime.
27. Citrus fruits
Citrus fruits contain high levels of acidity and may cause heartburn and reflux. Avoid consuming citrus fruits before bedtime.
28. Cranberry juice
Cranberry juice is high in acidity and may cause heartburn, acid reflux and night time distress.
29. Watermelon
Watermelon is a diuretic, which increases urine production leading to multiple toilet trips during the night. Avoid consuming watermelon before bedtime.
30. Milk chocolate
Although milk chocolate is less caffeine-heavy than dark chocolate, it still contains caffeine. Chocolate also contains sugar which can cause an energy spike. Avoid consuming milk chocolate before bedtime.
