We are all aware that our dietary choices significantly impact our health, and this extends to the foods we consume before bedtime. Certain foods can lead to a restless night, which can negatively affect our overall well-being. A restful night’s sleep is essential for rejuvenating both the mind and body. Sleep plays a crucial role in brain function, immune system performance, growth development, and more. Despite its importance, many people struggle to get sufficient rest. According to Sleephealth.org, approximately 50 to 70 million Americans fail to achieve the recommended 7 to 9 hours of sleep each night.
Before reaching for that late-night snack, it’s wise to consider what you eat. Dietitians consulted by “Eat This, Not That!” have identified a list of foods that should be avoided before bedtime due to their impact on sleep quality. Here are the top 13 culprits, ranked from least to most detrimental:
1. Cereal: While breakfast for dinner can be appealing, sugary cereals are best avoided at night. Violeta Morris, a registered dietitian, points out that ultra-processed foods, including many cereals, are linked to chronic insomnia and other sleep issues. The high sugar content can cause blood glucose spikes, potentially disrupting sleep.
2. Cheese: Though delicious and versatile, cheese, especially full-fat varieties, is not ideal before bed. Laura M. Ali, a culinary nutritionist, notes that the high fat content can slow digestion, leading to restless sleep and frequent awakenings during the night.
3. Dark Chocolate: While tempting, dark chocolate contains caffeine and theobromine, both stimulants. Consuming it too close to bedtime can interfere with falling asleep, as explained by Ali.
4. Pastries: These sweet treats can cause rapid blood sugar spikes, increasing energy levels and making it harder to wind down. Dru Rosales, a registered dietitian, warns that even small amounts of caffeine found in chocolate pastries can block sleep receptors.
5. Citrus Fruits: Although healthy, citrus fruits can cause heartburn and acid reflux if consumed before bed, making sleep difficult. Rosales advises against eating acidic fruits like grapefruit or oranges at night.
6. Tomatoes: Often used in various dishes, tomatoes are acidic and can lead to heartburn when eaten late. Rosales suggests avoiding them to prevent sleep disturbances.
7. Steak: While a juicy steak may be appetizing, its high protein and fat content can be hard to digest, leading to discomfort and decreased sleep quality, according to Rosales.
8. Chips: These snacks are high in starch and unhealthy fats, which can disrupt sleep by causing insulin spikes. Ali Chappell, a registered dietitian, highlights the role of chips in increasing wakefulness and disturbing melatonin production.
9. French Fries: High in saturated fats, French fries can negatively impact sleep quality. Morris emphasizes that their digestion takes longer, leading to discomfort and potential sleep interruptions.
10. Greasy Cheeseburger: Foods high in saturated fat, like cheeseburgers, can lead to increased wakefulness and less deep sleep. Ali explains that the slow digestion of fatty foods disrupts sleep.
11. Spicy Food: Spicy dishes can trigger heartburn and gastroesophageal reflux disease (GERD), making it hard to fall asleep or stay asleep. Kimberly Jurkowski, a registered dietitian, advises moderation with spicy foods close to bedtime.
12. Carbonated Beverages: These drinks can cause bloating and discomfort, making it difficult to relax at bedtime. Morris points out that caffeine in some sodas can disrupt sleep and increase the need for nighttime bathroom trips.
13. Alcohol: Consuming alcohol before bed is the most detrimental choice. While it may help you fall asleep faster, it disrupts the quality of sleep by interfering with REM sleep, which is crucial for restoration, as noted by Chappell.
By being mindful of these foods and beverages before bedtime, you can improve your sleep quality and, consequently, your overall health.