A good night’s sleep can be difficult to achieve in a busy daily life filled with stress and screen time.
While many people focus on what they should eat before bedtime, it is just as important to know which foods can interfere with sleep.
Here are the worst offenders you should avoid before going to bed.
Foods with added sugar
Foods high in added sugar can cause fluctuations in blood sugar levels.
Also read: Common reasons pain symptoms worsen at bedtime
These fluctuations can increase the body’s alertness and make it harder to sleep through the night. This applies not only to candy, but also to other sweet snacks.
Foods high in tyramine
Tyramine is found primarily in aged and fermented products. The substance can stimulate the brain by increasing the release of neurotransmitters that keep the body awake.
For this reason, these foods may be unsuitable close to bedtime.
Foods high in acid
Food and drinks with a high acid content can trigger or worsen acid reflux. The discomfort from heartburn can make it difficult to relax.
Also read: The right amount of coffee for better health
It is therefore a good idea to limit acidic choices in the evening.
Foods high in saturated fat
A high intake of saturated fat has been linked to increased sleep problems.
In addition to affecting sleep patterns, fatty foods can also cause digestive discomfort that disrupts nighttime rest.
Chocolate
Eating chocolate late in the evening may be a hidden reason why you struggle to fall asleep.
Also read: Viagra and shingles vaccine show promise in Alzheimer’s research
It contains both caffeine and added sugar, which can negatively affect the body.
Sugar can cause fluctuations in blood sugar levels, increasing restlessness and making it harder to maintain stable sleep.
If you want to enjoy chocolate, it should be consumed several hours before bedtime.
Caffeinated tea
Although tea often contains less caffeine than coffee, the amount can still be enough to keep you awake.
Also read: Why Martha Stewart never skips going outside
Caffeine blocks the receptors in the brain that promote drowsiness and can therefore delay the onset of sleep.
People who are particularly sensitive to caffeine should choose decaffeinated varieties or herbal teas designed to support sleep.
Carbonated drinks
Soda and sparkling water can cause stomach discomfort due to the carbonation.
The bubbles can lead to bloating and discomfort, making it difficult to relax in bed.
Also read: These are the healthy body fat ranges for men and women
Even caffeine-free and sugar-free varieties can create problems if consumed close to bedtime.
Cheese
Cheese products can disrupt nighttime sleep for several reasons. They may cause digestive discomfort and acid reflux, and aged cheeses contain tyramine.
Tyramine can stimulate the brain by increasing the release of norepinephrine, which may keep you awake for longer.
Citrus fruits
Fruits such as oranges, lemons, limes, and grapefruit have a high acid content that can trigger heartburn and acid regurgitation.
In addition, they have a diuretic effect, which can lead to more frequent nighttime trips to the bathroom. Less acidic fruits may be a better choice in the evening.
Alcohol
Although alcohol is often used as a way to relax before bedtime, it can actually reduce sleep quality.
Research published in Sleep Advances shows that alcohol has repeatedly been linked to disrupted sleep patterns.
Some types also contain tyramine, which can have a stimulating effect.
Spicy food
Spicy food can cause digestive problems and symptoms of heartburn. These issues can make it difficult to fall asleep and stay asleep.
If dinner is eaten late, choosing milder dishes may be beneficial.
Ice cream
Ice cream is a popular evening snack, but its high saturated fat content may negatively affect sleep.
A 2015 study published in Journal of Sleep Research found that a high intake of saturated fat was associated with more symptoms of insomnia.
At the same time, full-fat dairy products can cause stomach problems and acid reflux.
Sources: Real Simple, Sleep Advances, and Journal of Sleep Research.