Sleep Health

5 Foods That Disrupt Your Sleep

5 Foods That Disrupt Your Sleep

Some foods can help you sleep better. But at the same time, some foods can sabotage it. There are already factors like stress (that rose this year) that make it harder to sleep. You don’t want food to be another. So, today, I have shared the foods that are sabotaging your sleep…

Spicy foods:

Spicy food causes indigestion, flatulence, and discomfort in the stomach. This itself can disrupt your sleep. But on top of this, spicy food can increase your body temperature as it contains capsaicin. Research shows that this can ruin sleep too.

You don’t have to give up spicy food completely. Just avoid it at night. You should be fine consuming it for breakfast, lunch, and maybe an evening snack.

Sugary foods:

People who consume high amounts of sugar sleep less deeply. This is because sugar increases your energy. You don’t need energy when you’re about to sleep. You need something that will do the opposite. Also, sugar uses up magnesium, which is necessary for good sleep.

If you have a sweet tooth, make sure you quench it in the afternoon or evening. If you crave something sweet at night, you can eat fruits that are low in sugar but high in fiber. Fiber can slow down the digestion of the food you consume. This slow release of energy will help you sleep better. Some good high fiber and low sugar fruits are strawberries, raspberries, kiwis, and blueberries.

A study found that eating two kiwis before bed improves sleep in people with sleep disorders. Kiwis contain serotonin, folate, and antioxidants, which promote relaxation and sleep.

Foods with caffeine:

You might already be avoiding coffee before sleep, but it isn’t the only food with caffeine. There are food and drink, such as green tea, black tea, and dark chocolate, that are rich in caffeine.

Make sure you avoid eating these foods and foods with these ingredients, especially if you eat out.

Heavily processed carbs:

You should also avoid heavily processed carbs such as white rice and white bread at night for the same reason as sugar. These foods are low in glycemic index, too, and will release energy quickly.

Refined carbs can help before or after a heavy-duty activity, but they aren’t ideal at night time. It is better to eat carbs such as sweet potatoes, brown rice, and quinoa as they release energy slowly. Also, avoid brown bread. It is healthier than white bread, but it is still processed and releases energy faster than other whole foods.

High-fat foods:

Avoid foods that are high in saturated and trans fats before bedtime, as they lower serotonin levels, which can disrupt sleep.

These foods also take more time to digest, and you want your body to finish that process before you sleep.

Avoid these foods before sleep

These are the different foods you should avoid before sleep. You can enjoy them earlier in the day, but before you sleep, switch to healthier alternatives. Also, no matter what you eat, try to consume it at least four hours before bedtime. As eating too close to bedtime can lead to heartburn and high digestion activity. You want your stomach to be at rest before you


Also, avoid drinking water four hours before you sleep, as this can lead to trips to the bathroom after you go to bed.

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January 30, 2021