If you struggle to get quality sleep, you may not realize that what you eat can make a huge difference. Many people don’t think about how their food choices impact their sleep. But nutritionists say taking note of your diet habits can be a game-changer if you have trouble falling asleep, staying asleep, or feeling refreshed when you wake up.
Certain foods and the timing of meals can work wonders for improving your sleep. By paying attention to good sleep-promoting eats and avoiding the wrong ones, you’ll sleep deeper, wake up recharged, and bounce out of bed ready to seize the day. Trust me, little changes like swapping out that bedtime brownie for a banana or yogurt will have you sleeping soundly and waking up with energy. Experiment with the foods nutritionists recommend prioritizing for better sleep – you’ll be amazed at how much your diet switches can improve your sleep quality!
The following eating habits will help you fall asleep without tossing and turning and make you wake up much fresher than before.
1. Having too much Caffeine
According to a study (Caffeine Effects on Sleep Taken 0, 3, or 6 Hours Before Bed):
Even after consuming Caffeine six hours before you sleep, it can still interfere with a person’s sleep.
Humans have a chemical in their bodies called adenosine. This chemical has a soothing property, which makes the brain signal sleep.
Caffeine has been shown to interfere with this chemical.
Caffeine is not only found in coffee. It is in tea, energy drinks, soft drinks, and chocolates.
2. Eating a Huge Meal
Eating a heavy dinner, like having creamy, cheesy pasta or a steak for dinner, may sound impressive, but such a heavy meal can make it hard to stay or fall asleep because it can cause bloating and heartburn.
Moreover, fat can take time to digest and become uncomfortable when lying down.
Vandana Seth, a registered nutritionist, says:
“Do not sit on the couch and watch TV after you eat. Stretch and move around to help the food move along.”
Therefore, try eating 2 hours before you go to bed and try to walk around after eating.
Gary Zammit, the executive director of the Sleep Disorders Institute, says that if you have hunger creep on you before bedtime, eat a light snack with a low calorie that will help with hunger and not interrupt your sleep.
3. Devouring too much Sugar
Sugary snacks should be avoided when it’s bedtime.
A registered nutritionist from Virginia, Nany Z.Farrell, is a spokesperson for the Academy of Nutrition and Dietetics, states:
“According to research, taking high sugar can cause predispose postmenopausal women to sweat at night.”
4. Spicy Foods
Eating spicy food before bed can make you have heartburn, make it hard to fall asleep, and make it uncomfortable at night.
Therefore, avoid chillies, red-hot foods, and curries.
Furthermore, try avoiding acidic food and soft drinks before going to bed.
5. Avoid Alcohol
Drinking a lot of Alcohol before sleeping will disturb your sleep.
However, a glass of wine or a nightcap can help you fall asleep.
According to Farrell Allen, Alcohol can lessen the time we go into a deep sleep and will increase bathroom trips, dehydrate and give us a headache.
At night, you should consume a standard serving of 1-2 size and drink lots of water.
Ensure you have the drink you want for a few hours before bed.
6. Drinking Too many fluids
Drinking a lot of fluid in the evening will increase your bathroom trips and keep you awake.
It would help if you did not drink a lot of water when it’s nearly bedtime to have a good night’s deep sleep.
7. Gaining a few Pounds
Excess body weight can increase the risk of facing sleep apnea, where you find breathing hard at night and not getting the sleep you need.
Zammit says that a high body mass is the main predictor of whether a person has sleep apnea.
Zammit also explains that being underweight can also cause sleep apnea and insomnia.
8. Having Calories Food During the Day
People who follow low-calorie food during the day will often rebound and eat a heavy amount before bed.
People who do that will not let that person sleep.
Zammit says the best thing is to ask doctors for a diet plan that suits you.
Changing habits can be challenging, but having a peaceful night’s sleep is also important as it gives you the energy you need.
If you can’t pinpoint where you’re going wrong, feel free to get the help of a doctor.
How to Get a Peaceful Night’s Sleep?
Eating Habit | Description |
---|---|
Balanced Diet | Incorporate a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains. |
Mindful Eating | Practice mindful eating by savoring each bite and paying attention to hunger and fullness cues. |
Avoid Heavy Meals | Avoid heavy, large meals close to bedtime, as they can lead to discomfort and indigestion. |
Moderate Portions | Opt for smaller, portion-controlled meals in the evening to prevent overeating before sleep. |
Limit Caffeine | Reduce or eliminate caffeine intake in the afternoon and evening, as it can disrupt sleep. |
Low Sugar Intake | Minimize sugary snacks and desserts before bedtime, as they can cause energy spikes and crashes. |
Limit Alcohol | Limit alcohol consumption before sleep, as it can interfere with sleep patterns and quality. |
Hydrate Wisely | Stay hydrated throughout the day, but avoid excessive fluid intake close to bedtime to prevent waking up for bathroom trips. |
Bedtime Snacks | If needed, opt for light, sleep-friendly snacks like yogurt, nuts, or a banana before sleep. |
Avoid Spicy Foods | Skip spicy and heavily seasoned foods in the evening, which can trigger heartburn or discomfort. |
Meal Timing | Try to have your last meal at least 2-3 hours before bedtime to allow for digestion. |
Fiber-Rich Foods | Include fiber-rich foods like oats and whole grains, which can promote steady blood sugar levels. |
These eating habits can contribute to a more peaceful and restful night’s sleep by supporting digestion and minimizing disruptions that can occur due to heavy, spicy, or high-sugar foods. Remember that individual responses to foods may vary, so it’s essential to pay attention to your body and make adjustments that work best for you.