Your sleep patterns are greatly influenced by what you eat and drink. Caffeine, alcohol, spicy foods, and sugary snacks can all disrupt your sleep. The National Sleep Foundation reports that eating big meals or consuming lots of fluids before bed can lead to interrupted sleep and frequent trips to the bathroom. Fatty foods take longer to digest and can cause indigestion, keeping you up at night.
It’s best to eat a light evening meal and avoid eating or drinking anything for at least two hours before bedtime. If you are hungry before bed, try a small bowl of muesli or whole-wheat cereal with low-fat milk or a slice of whole-wheat bread with jam. These foods will help you sleep better by providing your body with slow-releasing carbohydrates, which promote sleep.
The type of food you eat can also affect your sleep. Foods high in tryptophan, such as poultry, bananas, and soybeans, can promote drowsiness. Carbohydrates also increase the levels of tryptophan in your body. So if you’re having trouble sleeping, try eating granola, oatmeal, or whole-wheat toast before bed.
Think of a diet plan and an exercise regime to improve sleep quality. However, do not exercise too close to bedtime as it can make it harder to fall asleep.
Below is a detailed explanation of the ways food affects your sleep;
1) Caffeine
Caffeine is a stimulant that can keep you awake at night. It’s found in coffee, tea, soda, energy drinks, and chocolate. Caffeine stays in your system for up to six hours, so it’s best to avoid it late in the day. If you can’t give up caffeine entirely, try to limit yourself to one cup of coffee in the morning.
2) Alcohol
Although alcohol makes you feel drowsy, it disrupts your sleep. It prevents you from getting deep, restful REM sleep. Alcohol is also a diuretic, so it can make you wake up to use the bathroom in the middle of the night. It’s best to avoid alcohol before bed.
3) Spicy Foods
Spicy foods can cause indigestion, which can keep you up at night. If you’re prone to heartburn, it’s best to avoid spicy foods altogether.
4) Sugary Snacks
Sugary snacks may give you a temporary energy boost, but they can also cause a sugar crash that can keep you up at night. It’s best to avoid sugary snacks before bed.
5) Big Meals
Eating a big meal before bed can lead to interrupted sleep and frequent trips to the bathroom. It’s best to eat a light evening meal and avoid eating or drinking anything for at least two hours before bedtime.
6) Fluids
Drinking a lot of fluids before bed can lead to interrupted sleep and frequent trips to the bathroom. It’s best to limit your fluid intake in the evening and avoid drinking anything for at least two hours before bedtime.
Wrapping Up
Food can have a significant impact on your sleep. Caffeine, alcohol, spicy foods, and sugary snacks can all disrupt your sleep. It’s best to eat a light evening meal and avoid eating or drinking anything for at least two hours before bedtime. The type of food you eat can also affect your sleep.
