A good night’s sleep is a cornerstone of health, impacting everything from your mood and cognitive function to your metabolism and immune system. Yet, many people unknowingly sabotage their sleep with their late-night food and drink choices. The foods you consume in the hours before bed can disrupt your sleep cycle, cause indigestion, and leave you tossing and turning. To ensure a restful night, it’s wise to avoid certain foods that can act as “sleep assassins.”
Here’s why you should avoid these common foods and drinks at night.
1. Coffee
Coffee is the most well-known culprit for a reason. Caffeine is a powerful stimulant that can stay in your system for many hours. While you may not feel jittery, caffeine can block adenosine, a neurotransmitter that promotes sleep. Drinking coffee, even in the late afternoon, can make it harder to fall asleep and disrupt the quality of your deep, restorative sleep. Why to avoid: Caffeine can linger in your system for 6-8 hours, interfering with sleep initiation and quality.
2. Raw, High-Fibre Vegetables
Raw vegetables like broccoli, cauliflower, and carrots are incredibly healthy, but their high fiber content can be a double-edged sword at night. They take a long time to digest and can ferment in your gut, leading to gas, bloating, and stomach discomfort. Why to avoid: The digestion process can be strenuous on your system, leading to gas and bloating that make it difficult to get comfortable and fall asleep.
3. Salty Snacks
Snacks like chips, pretzels, and salted nuts are not only high in sodium but can also lead to dehydration. Consuming too much salt at night can make you thirsty, prompting you to drink more water and wake up for multiple trips to the bathroom. Why to avoid: High sodium intake can lead to dehydration and increase the need for nighttime urination, disrupting your sleep cycle.
4. Spicy Foods
Spicy foods with ingredients like chili peppers and cayenne can cause heartburn and indigestion, particularly when you lie down. Capsaicin, the active compound in many spicy foods, can also raise your core body temperature, which is the opposite of what your body needs to do to fall asleep. A drop in core temperature is a key signal for the body to initiate sleep. Why to avoid: Can cause heartburn and raise body temperature, making it difficult to fall and stay asleep.
5. Alcohol
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