If you suffer from insomnia, avoid these foods before bedtime

If you are having trouble getting to sleep at night, it is important to consider what you eat and drink before going to bed. Certain foods can make it more difficult to drift off, so avoiding them could be the key to getting some sleep. This article discusses some of the foods that may be preventing you from a good night's rest.

Before discussing those foods, however, it’s important to point out that insomnia can have many causes, and some of these may be unrelated to diet. If you are suffering from frequent sleepless nights, it is best to consult with a doctor or medical professional about your condition.

For those who do believe their diet plays a role, avoiding certain foods before bedtime could help you get the rest you need.

What is insomnia?

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep. It can have a major impact on your quality of life, leaving you feeling tired and exhausted throughout the day. Insomnia can be caused by stress, lifestyle habits, medications, diet, chronic pain and other health conditions. Chronic insomnia affects between 10-15% of adults in the United States.

Regardless of whether you have a sensitive stomach or not, sleep deprivation can occur as a result of your diet. Inflammation of the stomach lining can cause a severe reaction in the body. Your dietary choices can also impair the function of internal organs over time by, for example, causing miscommunication issues in the endocrine system. A poor or inappropriate diet, combined with the resulting lack of sleep, can eventually lead to the development of psychological disorders.

To prevent self-induced problems, it is important to monitor your diet and observe your body's reactions to certain foods in order to maintain a healthy lifestyle.

Sleep is essential

Regular sleeping hours are important for the mind and body because various processes occur during sleep, such as cell regeneration and the contemplation and processing of thoughts through dreams. Research consistently shows that regularly getting less than 5 hours of sleep per night can result in a range of physical, psychological, and cognitive issues. The quality of sleep is just as important as the quantity you get each night. Sleeping fitfully or experiencing wakefulness during the night, followed by difficulty falling back asleep for hours, can have negative effects on the body similar to not getting sufficient sleep every night.

Dreams and rest: what's the connection?

Sleep is a complex process in which our bodies cycle through different stages of non-REM (rapid eye movement) and REM sleep. During the night, we spend more time in non-REM sleep, while spending a shorter amount of time in REM sleep. Non-REM sleep is also known as deep sleep because it helps restore the body’s energy levels and helps physical healing.

REM sleep, on the other hand, is a stage during which we have vivid dreams. Most of our dreaming occurs during REM sleep. During this stage, the brain is almost as active as when you are awake; many researchers believe that while dreaming, our brains are processing information and emotions from the day before.

If your body doesn't have enough time to perform these functions at night, your health will be negatively affected. REM sleep deprivation, in particular, can lead to memory impairment. Research indicates that a deficiency in REM sleep may impede the brain's capacity to produce new cells. Nevertheless, limited research on individuals who lack regular REM sleep suggests that they do not exhibit notable issues with memory or learning. Further research is required to establish conclusive findings on the long-term impacts on the body resulting from the absence of REM sleep.

Foods to Avoid Before Bedtime

For individuals with insomnia, it is essential be mindful of the foods that can disrupt sleep. Consuming certain foods may disrupt the natural circadian rhythm and result in impaired sleep quality. Foods that are high in sugar, such as candy and sugary drinks, should be avoided before bedtime as they can lead to an energy crash and make it harder to fall or stay asleep. Caffeinated beverages, such as coffee, tea, and energy drinks should also be avoided close to bedtime as they can lead to difficulty sleeping. Alcoholic beverages can also impact sleep by causing wakefulness during the night due to their dehydrating effects on the body.

Heavy meals and spicy or greasy foods should also be avoided late in the evening. Foods that are high in fat and protein may require a longer digestion time and could potentially lead to discomfort or indigestion, which may interfere with your sleep. Dairy products may cause digestive issues for individuals who are lactose-intolerant, so it is recommended to avoid consuming them in the evening if you have lactose sensitivity.

Here are some additional types of food that should never be mixed with a healthy evening meal.

Dark chocolate

One factor that may impact sleep quality is consuming excessive amounts of dark chocolate before bedtime. Good quality dark chocolate typically contains over 80% cocoa. Cocoa contains a higher amount of caffeine than coffee, with 100g of cocoa containing 240mg of caffeine compared to 40mg in the same amount of coffee. Caffeine has an impact on blood pressure and the central nervous system, leading to increased alertness and focus, making it more suitable for daily activities.

Fast foods

Fast food should be avoided before bedtime as they contain large amounts of saturated fats and sodium, both of which can interfere with quality sleep. Fast food is typically high in calories and fat, which may cause digestive issues or discomfort in the evening. Eating fast food late at night can also lead to weight gain and worsen blood sugar control. Additionally, many fast-food options are deep-fried, which increases their fat and calorie content.

Highly processed foods

Processed foods are typically high in sugar, sodium, and unhealthy fats. Eating processed foods in the evening may lead to a spike in blood sugar levels, leading to restlessness during the night. Processed foods can also contain preservatives or artificial sweeteners that can disrupt sleep quality. Aside from this, they can be difficult to digest, which can lead to indigestion or discomfort that can affect your sleep.

Consuming foods high in cholesterol and fat, such as cheeseburgers, bacon, or double burgers, can result in increased acid production in the stomach. This acid, which includes hydrochloric acid, is responsible for breaking down proteins. This process takes time and effort for our body. As a result, certain organs are unable to send signals to the brain indicating that it's time to sleep.

Coffee and Energy Drinks

Drinking coffee or energy drinks with high levels of taurine late at night is not good for sleep. Caffeine's effects on the body were briefly explained earlier. But what about taurine? Taurine is an amino acid found in a variety of foods, including beef, poultry, fish, dairy products and eggs. It is also added to some energy drinks and dietary supplements. While taurine has been associated with various health benefits, it can also be detrimental to those who suffer from insomnia. Taurine plays an important role in regulating cardiovascular and central nervous system function and makes up 0.1% of your body weight. Unfortunately, certain foods can lead to an increase in taurine levels, which can make it much harder to fall asleep.

Ice Cream and Sugar

As the majority of studies have shown, refined sugar is bad for your health. However, consuming the natural sugar that is contained fruit and plants is natural and healthy when you eat the whole fruit or plant (as opposed to consuming their juice). Eating ice cream and similar products that are high in sugar is unhealthy. Increased sugar intake is linked to obesity, high blood pressure, and hyperactivity. These effects are opposite to the tranquility needed for sleep.

If you suffer from insomnia, it is best to avoid high sugar foods such as cakes, candy, ice cream, and soda before bedtime. The refined sugar found in these items can cause a surge in energy and make it difficult for you to relax your body and mind. This can make it harder for you to fall asleep and stay asleep throughout the night.

Instead of sugary treats , opt for a healthier snack such as nuts, yogurt, bananas, or oatmeal. These foods are high in fiber and protein which can help you feel full longer. This can help you get the restful sleep your body needs.

Late Night Snacks

Many people are tempted to eat chips while watching TV. Late-night snacks have the potential to disrupt healthy sleep patterns. They have the potential to impact digestion and oral hygiene in a negative way. To avoid stomach discomfort and restless sleep, it is best to refrain from eating snacks before bed. Otherwise, you may spend hours tossing and turning, struggling to find a comfortable position and fall asleep.

Food before bed: a help or a hindrance?

Making healthier snack choices before bedtime can not only help you sleep better, but also provide energy and essential nutrients to your body. Instead of indulging in carbohydrate-rich junk food like chips and cakes, opt for complex carbohydrates such as oatmeal or whole-wheat toast, which digest easily. Additionally, taking a holistic approach to diet by aiming for high fiber diets that consist of plenty of fresh fruits and vegetables is key to getting the right balance. Eat foods high in B vitamins to naturally regulate melatonin which are found in fish, lean poultry and meat, legumes, eggs, and dairy.

Not maintaining healthy eating habits can have a negative impact on our sleep and long-term health, including obesity. Making small changes, such as substituting unhealthy snacks for healthier options that are still enjoyable, can have a significant impact on our overall well-being throughout the day and during sleep. Proper nutrition has been proven to aid in weight loss, so aim to reduce your consumption of sugary and unhealthy foods that could be interrupting your sleep in the evening hours.

---

You may also be interested in