Our diet can play a huge role in how well we sleep at night. If you’re someone who struggles to fall into a deep slumber, there are certain foods you might want to avoid in the late evening. Here, a registered nutritionist reveals the foods and drinks to keep away from in the lead up to bedtime.
How Your Evening Food Choices Can Affect Sleep Quality
What you eat and drink in the hours before bedtime can significantly impact your sleep quality. Certain foods may cause indigestion, acid reflux, blood sugar fluctuations, or increased alertness, making it harder to fall asleep and stay asleep throughout the night.
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Protein shakes
Love to end your evening gym session with a protein shake? You might want to reconsider if you’re hoping for a blissful night’s sleep. “Protein shakes can help with recovery, but having them late at night can keep your digestion active when it should be slowing down,” says Ann Garry, CEO and director of nutrition training at Health Coaches Academy. “It’s best to hit your protein goals earlier in the day, rather than use a shake as a late-night meal replacement.”
Popcorn
Plain popcorn is a tasty, healthy snack – but you could have trouble sleeping if you add any flavourings to your freshly popped corn. Whether you like it sweet, salty or buttery, flavouring your popcorn usually involves adding extra fat, sugar and salt, all of which can cause issues such as spiked blood sugar, dehydration and stomach discomfort.
Fermented sauces
Like other aged foods, fermented sauces – including soy sauce, fish sauce and teriyaki sauce – contain high levels of the amino acid tyramine, which boosts production of the brain stimulant norepinephrine, causing alertness. Not only that, but experts also think that tyramine is the culprit behind migraines. While they're undoubtedly delicious and add a depth of rich umami flavour to meals, you should cut down your intake (or simply avoid them too close to bedtime) to ensure you have a restful night.
Celery
With barely any calories, celery is a healthy snack to nibble on during the day. There’s just one problem that makes it an unwise choice before bed – and that’s its high-water content. Though it's perfect for helping you stay hydrated at other times, it could have you getting up in the night to relieve yourself, disrupting your sleep. So, stay away from the crunchy stuff late at night if you want to be under the covers until morning.
Dried fruit
Some dried fruits are perfectly fine to snack on before bedtime – but you should check the label on the packet before you indulge. "Dried mango, pineapple and similar fruits are high in natural sugar and fibre, which can ferment in the gut overnight," says Garry. "That process can lead to gas and discomfort that interfere with restful sleep." Choose dried fruits that are high in magnesium, such as prunes, as these can promote relaxation.
Milk
Dairy is best avoided before bed, despite the fact that milk contains tryptophan, a hormone that's often credited for making us sleepy. It’s the fat and protein in milk that might keep you awake, as they can disrupt your digestion. Instead of a glass of milk or hot chocolate, have some water or a decaf tea – but not too close to bedtime, or you might need to get up in the night.
Raw onions
It’s not just bad breath you’ll need to watch out for if you tuck into some raw onions in the evening. Before piling them on top of a hot dog or slicing them into a salad, beware of their power to trigger acid reflux. They could cause heartburn, stomach ache, a sore throat and other problems. As such, they’re best enjoyed at lunchtime or earlier in the day.
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Citrus fruits
Whether you struggle with acid reflux or not, doctors recommend avoiding oranges, grapefruits, lemons and other citrus fruits before your nightly slumber due to their intense levels of acidity. "Citrus fruits are highly acidic and can irritate the stomach or esophagus, particularly for those prone to heartburn," says Garry. "If you notice this, have them earlier in the day or swap to gentler fruits."
Tomato-based products
If you suffer from acid reflux, you’ll already be aware of the side effects tomatoes can cause. "Tomatoes and tomato sauces naturally aggravate reflux or heartburn, particularly if you lie down soon after eating," says Garry. This applies to non-fresh tomato products, too; before bed, you're best-off avoiding tomato-based stews, soups, juices, and pizza. "For some people, having large portions late in the evening is the main issue, so try to enjoy them earlier in the day,” suggests Garry.
Ice cream
As much as a dreamy scoop of ice cream before bed can be tempting, you might want to have a rethink if it’s your late-night treat of choice. “The combination of sugar and fat in ice cream can cause a short-term rise in blood glucose, followed by a drop that may disrupt sleep," says Garry. "Its high fat content also slows digestion, and for those sensitive to lactose, the dairy can lead to bloating or discomfort." For a similarly sweet and satisfying dessert, try a small bowl of yoghurt with frozen berries as a replacement.
FAQs
1. Why should I avoid certain foods before bedtime?
Some nourishments can cause heartburn, corrosive reflux, blood sugar spikes, drying out, or expanded sharpness, making it harder to drop snoozing and remain asleep.
2. Are protein shakes terrible to drink at night?
Protein shakes can keep assimilation dynamic when the body ought to be winding down, possibly influencing rest quality, particularly when expended as a late-night feast replacement.
3. Which natural products ought to I maintain a strategic distance from some time recently bed?
Highly acidic citrus fruits such as oranges, lemons, and grapefruits may trigger acid reflux or stomach irritation, particularly in people inclined to acid reflux.
4. Can sugary snacks influence sleep?
Yes. Foods high in sugar, such as flavored popcorn and ice cream, can cause changes in blood sugar levels that may disturb rest patterns.
5. What are better choices for late-night snacks?
Choose light, sleep-friendly choices such as prunes, a little bowl of yogurt with berries, or herbal decaffeinated tea to back relaxation some time recently sleep time.
