Evening diet tips: Foods to avoid for a restful night’s sleep
A good night’s sleep is crucial for overall well-being, and what you eat in the evening plays a significant role in how well you sleep. Some foods and drinks can disrupt your sleep, leaving you restless and fatigued the next day.
Caffeine is a well-known stimulant that can interfere with your sleep. Found in coffee, tea, chocolate, energy drinks, and some sodas, caffeine works by blocking adenosine, a neurotransmitter that helps you relax and fall asleep.
Spicy foods, such as those containing chili peppers or hot sauces, can lead to indigestion, heartburn, and an upset stomach. When you lie down to sleep, these issues can worsen, causing discomfort and making it difficult to fall asleep.
Consuming heavy, fatty meals close to bedtime can disrupt your digestive system and make it difficult for your body to relax. Fried foods, fatty meats, and creamy sauces are examples of foods that may cause bloating, indigestion, and discomfort during the night.
While alcohol might initially make you feel drowsy and relaxed, it actually disrupts your sleep cycle. Alcohol can interfere with REM (rapid eye movement) sleep, which is the most restorative stage of sleep.
Drinking alcohol close to bedtime may also cause you to wake up frequently during the night or make it harder to fall into a deep, restful sleep. It’s best to limit alcohol consumption and avoid drinking right before bed.
Foods high in sugar and refined carbohydrates can spike your blood sugar levels, which may leave you feeling energized when you should be winding down.
Snacks like candy, cookies, and sugary cereals can also cause blood sugar crashes later in the night, leading to disruptions in your sleep. Additionally, high-sugar foods can cause inflammation and increase cortisol levels, a stress hormone that may interfere with your ability to relax and sleep well.
While protein is essential for your body’s functions, consuming high-protein foods late in the evening can interfere with your sleep. Foods like steak, chicken, and large portions of fish are hard to digest and can stimulate your metabolism.
This stimulation may make it difficult for your body to enter a restful, low-energy state necessary for good sleep. If you're hungry before bed, try opting for a light snack that combines protein with a small amount of carbohydrates, such as a banana with almond butter.