Getting a good night's sleep is essential for your overall health, but did you know that what you eat before bedtime can significantly impact your sleep quality? Research indicates that certain foods can disrupt sleep patterns, making it crucial to be mindful of your evening meals. Here are some foods you might want to steer clear of as you wind down for the day:
- Pizza: It's delicious, but that heavy cheese and sauce can lead to discomfort, which may affect sleep quality. High-fat meals, like pizza, can lead to increased acid reflux, disrupting your sleep cycles [2].
- Meat: High-protein foods can be tough on your digestion at night. Studies have shown that consuming large amounts of protein close to bedtime may lead to poor sleep quality due to the increased metabolic rate required for digestion [3].
- Orange Juice: The acidity may upset your stomach and disturb your sleep. Citrus juices can increase gastric acidity, which may contribute to sleep disturbances if consumed before bed [1].
- Celery: Although healthy, it can cause you to wake up for bathroom trips due to its high water content. This can interrupt your sleep cycle and leave you feeling unrested [4].
- Coffee: We all know this one, right? Caffeine can keep you wide awake. It's well-established that caffeine consumption, especially in the hours leading up to bedtime, can delay sleep onset and reduce total sleep time [5].
- Spicy Foods: They can lead to heartburn and discomfort when you lie down. Spicy meals may also increase the likelihood of indigestion, which can keep you awake at night [2].
- Pasta: Carbs can make you feel sleepy, but too much can lead to restless nights. While complex carbohydrates can promote sleepiness, excessive intake may lead to fluctuations in blood sugar levels, negatively impacting sleep quality [3].
- Burgers: The high-fat content is not ideal before bed, as fatty meals can increase the risk of sleep disturbances due to digestive issues [5].
- Soda: The sugar and caffeine combo can disrupt your sleep cycle. Sugary beverages can elevate energy levels when you should be winding down, while caffeine can interfere with sleep onset [1].
- Sugary Cereal: Loaded with sugar, it can spike your energy levels at a time when you want to relax. High sugar intake can lead to energy crashes that negatively affect your sleep quality [4].
So, if you're looking to improve your sleep quality, consider avoiding these foods before hitting the hay. Sweet dreams!
If you have questions about sleep and nutrition, why not try an online doctor consultation? An AI doctor can help you understand how your diet affects your sleep. You can even chat with a doctor online to get personalized advice. It's never been easier to talk to a doctor online for tips tailored just for you!
References:
- Ruolan M Khan, Jehad Alqurashi. Frequency and Amount of Caffeine Consumption and Its Effects on Sleep Quality Among the General Population in Makkah City, Saudi Arabia, in 2024.. PubMed. 2024.
- Yavar Bagheri Davisaraei, Sepide Nateghi, Hamed Rashidipour, Payman Raise-Abdullahi, Ali Rashidy-Pour. Coffee and sleep: Benefits and risks.. PubMed. 2024.
- Elizabeth A Claydon, Jenna M Kahwash, Christa L Lilly, Yahya Alamir, Keith J Zullig. Subjective Sleep Quality, Caffeine, and Dieting Behaviors Among University-Attending Young Adults.. PubMed. 2023.
- Nathalia Pereira Vizentin, Denise Tavares Giannini, Márcia Takey, Maria Cristina Caetano Kuschnir. Caffeine consumption and association with sleep duration and screen time in Brazilian adolescents (ERICA Study).. PubMed. 2023.
- Mette van der Linden, Margreet R Olthof, Hanneke A H Wijnhoven. The Association between Caffeine Consumption from Coffee and Tea and Sleep Health in Male and Female Older Adults: A Cross-Sectional Study.. PubMed. 2023.