Are You Completely Wrecking Your Night?
To eat before bed or not to eat before bed. The jury’s still out on a definitive answer, but that doesn’t mean it’s smart to chow down. Sleep is crucial for our well-being, and maintaining a proper diet is a major player in ensuring we get good rest. With that, here are 10 foods wrecking your sleep and 10 foods that promote healthy patterns.
1. Spicy Foods
Oh, how spicy food betrays us. They already have the audacity to put stomachs through the wringer, but that’s exactly why they’re best avoided before bed. You can experience acid reflux, warmer body temperatures, and heartburn—all of which spell trouble before bedtime.
2. Soda
Surprise: soda is loaded with caffeine and sugar, two things you don’t want to indulge in before bed. Even if it’s a few hours until lights out, avoid that can of Coke so you don’t hit the hay full of jitters. Your teeth will also thank you for not coating them in fuzzies before bed.
3. Coffee
This seems like a no-brainer, but don’t pretend you’ve never had coffee at dinner. In fact, a cup of coffee several hours before bed can still impede your chance of a good night’s sleep. Even if you had a long day at work, opt for tea or decaf beans!
4. Certain Cheese
Specific kinds of cheese have something called tyramine, an amino acid that keeps you more alert. Unfortunately, this means some of our favorite dairy is off the table before bedtime. Too much blue cheese, aged cheddar, or Swiss can make it way harder to fall (and stay) asleep.
5. Alcohol
For many, a glass or two before bed seems like a quick fix to Snooze Town, but alcohol actually hinders sleep. Even if it helps you get to sleep, it’s staying asleep that’s the problem, and alcohol has been linked to disruptions in the middle of the night.
6. Fast Food
Packed with calories, unhealthy fats, and grease, it’s no wonder the body can’t relax. If you down a burger and fries before bed, don’t be surprised to wake up later with indigestion—and fast food probably prevented you from REM sleep, too.
7. Salty Snacks
Chips in front of the TV, maybe a can of soup for dinner…what’s the harm? Your sleep cycle, for one thing; high-sodium foods not only make you thirstier, but also elevate blood pressure. Try to sleep with either obstacle and you can count out a restful snooze.
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8. Rich Desserts
That cheesecake slice sounded great at dinner, but sleep will be an uphill battle afterward. High-sugar foods spike your blood pressure and give you just enough energy to make bedtime a pipe dream. The calories don't do you any favors in the long run either.
9. Processed Meat
Processed meat is often high in salt and calories, two things that don’t contribute to a good night’s sleep. Keep away from any processed foods before bed to ensure you make it through the night without issue.
10. Vegetables
Eating veggies has long been encouraged, but maybe not right before bed. Given that they’re loaded with fiber, vegetables take longer to digest and can cause bloating. Ones packed with water, like celery, can also lead to a midnight bathroom break.
A good night's rest is crucial for our health, so with some bad ideas out of the way, let's explore which foods encourage sheep over our heads.
1. Cherries
Healthy, delicious, and a natural source of melatonin, cherries are great as a late-night snack. You can either have cherries on their own or enjoy a glass of tart cherry juice to balance out your sleep cycle. (Though, we'd probably opt for cherries on their own so we don't wake up for a bathroom trip)!
2. Bananas
People often turn to magnesium and potassium to help relax their muscles and regulate nerve functions—and one before-bed snack is packed with both. If you’re trying to fall asleep, look no further than a banana! They're also a great way to satisfy your sweet tooth.
3. Certain Nuts
A handful of nuts before bed might be the answer for a better night’s sleep. Not just any nuts, though—almonds and walnuts are best in this case; almonds have lots of magnesium and walnuts are rich in melatonin. Both can help you relax and promote healthier sleep patterns.
4. Warm Milk
Warm milk is a classic remedy for insomnia, and for good reason. It’s loaded with amino acids and proteins that not only aid in relaxation, but can also reduce stress. Not to mention, nothing tops the soothing effect a warm glass of milk has right before bed.
5. Lean protein
Processed meats may be off the table, but lean meats like turkey are still an option. That’s because turkey contains tryptophan, an amino acid that helps produce serotonin and melatonin. A bit of meat can promote the relaxation and drowsiness you need to get a good night’s rest.
6. Whole Grains
Whole grains can fix a lot of problems, least of all irregular sleep patterns. Brown rice and quinoa are great places to find magnesium and tryptophan, sleep’s favorite amino acid. Incorporate these into your diet, particularly for dinner, and your head may hit the pillow a little easier.
7. Fatty Fish
Fish like salmon, tuna, and mackerel are full of omega-3 fatty acids and vitamin D, two things that can help conk you out. They’re healthy to boot, so you get a hearty dinner and a good night’s sleep.
8. Kiwi
Indulge in a kiwi for improved sleep that also lasts longer! These fuzzy fruits are filled with antioxidants, vitamins, and serotonin-producing compounds that all help regulate sleep patterns. You wouldn't think it to look at them, but give them a shot before your next nap.
9. Eggs
Breakfast for dinner, anyone? This versatile little guy is loaded with vitamin D, tryptophan, and melatonin, making it a perfect solution for those staring at the ceiling. They're also low-calorie options you can indulge in without any guilt.
10. Certain Dairy Products
The buck doesn’t stop with warm milk. Additional dairy products like Greek yogurt or cottage cheese come full of vitamins, calcium, and protein—the perfect storm for a restful night. They’re also high in tryptophan, which supports sleep quality.
