There are foods you should stay away from before turning in for the night so you can wake up clear-headed and ready to face the day.
Our lives are so jam-packed with so many activities it’s a wonder we can keep up. We deal with social obligations, our kids, pets, endless emails, and whoever is messaging us on Instagram.
It’s no wonder, we need to get a good night’s sleep to keep up but eating the wrong foods before going to bed is crippling your sleep.
Briana Rodriquez, RDN, is a nutritionist and certified personal trainer for Jenny Craig. She has shared some of her tips regarding the leading ingredients, snacks, and drinks that are keeping you from sleeping soundly.
She recommends eating a large breakfast and a light dinner. Breakfast gives you a long time to digest food. Having a large meal before heading to bed, your body will store food instead of using it for energy. Stored food can be very uncomfortable and will not allow you to sleep well.
This can be an even bigger issue if you suffer from digestive problems such as acid reflux.
You should seriously consider laying off some of these foods at least a few hours before turning in. You might just discover you will wake up in the morning with a great deal more energy and ready to take on the day.
Spicy Foods At Night
If you love spicy food, show caution. Really strong super-hot spices should not be consumed at night. Strong spices can lead to heartburn and indigestion which can become worse if you try to lie down.
You will experience a really poor outcome for sleep. Save these spices for much earlier in the day when your body will have time to digest them.
For many people, having a drink at night is a common practice. Although alcohol can help some people fall asleep, research has shown it can prevent you from staying asleep.
It causes people to toss and turn and constantly wake up during the night. Once morning arrives, you are going to feel very tired with little to no rest accounted for.
For those who can handle caffeine at night, it may not seem like a problem. On the other hand, if you are sensitive to the effects of caffeine and experience edginess, stay away from coffee for at least 6 hours before going to bed.
If you need a slight pick-me-up after a long day drink green tea or sparkling water.
Dark Chocolate Treat
Keep in mind, dark chocolate contains caffeine. Even though it’s relatively healthy, refrain from your intake for a few hours before bed. The caffeine in dark chocolate serves as a stimulant just like coffee. Having a really restless sleep is almost inevitable.
Tomato Sauce & Spaghetti
Spaghetti might be your favorite dish but cut back at least a few hours before sleep. Tomatoes are loaded with an amino acid known as Tyramine which activates the release of norepinephrine.
This is a chemical that will boost your brain’s activities which, in turn, will prevent you from falling asleep.
You invite some friends over to watch the football game and decide to order pizza. The problem with pizza at night, it’s loaded with tomato sauce which is acidic which can upset your stomach.
Adding red pepper flakes, you have created a combination of tyramine, acidity, and spices which are going to give you indigestion, making it much harder to sleep. Enjoy a pizza much earlier in the day.
Your Favorite Soda
I am sure you know soda is loaded with sugar and empty calories. If you drink a can of soda just before going to bed, your body will store those empty calories vs using them for energy.
Sodas contain caffeine which is why there are people who drink a soda in the morning as a replacement for coffee.
Cheese & Cured Meat
Once again, this is a combo food that is loaded with tyramine. Your brain’s activity will slip into high-gear with the amino acid that will leave you feeling totally wired. Eat something mild and calming at night and save this for the daylight hours.
Those Fatty, Sugary Foods
You should avoid snacks loaded with sugar and meals that are loaded in fat before turning in. A recent study revealed that these foods cause disrupted sleep. Instead, high protein and low-fat meals will help you fall asleep much faster.
Favorite Citrus Fruits
Keep in mind, citrus fruits are natural diuretics. If you consume these fruits just before bedtime, you might find yourself up all night hitting the restroom!