Nutrition and sleep are two the main components essential for maintaining good overall health and well-being. But consuming certain foods and beverages close to bedtime can lead to poor sleep. Diets low in fiber and high in saturated fat may decrease the amount of deep sleep, while excess sugar can cause you to wake up frequently during the night. If you have trouble having a good night’s rest, the culprit could be what you eat and drink; try to avoid these foods close to bedtime.
– Fatty or high-protein foods: Digestion naturally slows when you sleep. Eating high-protein foods and food high in saturated fat too close to bedtime can disrupt sleep because your stomach will feel uncomfortable.
– Spicy foods: Foods with a lot of spice can cause heartburn and elevate your body temperature, making it difficult for your body to cool down enough to fall asleep comfortably. Heartburn worsens the effects of sleep apnea due to the backed-up acid creating more irritation in your airways.
– Caffeine: Caffeine is a stimulant designed to keep you alert. Drinking caffeine or having foods containing caffeine (i.e., some chocolates, teas, and ice cream) late in the day or close to bedtime has long been documented to disrupt sleep.
– Alcohol: A glass of wine, a beer with dinner, or a nightcap may help you relax and fall asleep. But too much can disrupt your natural sleep cycle, decreasing the amount of deep sleep and increasing how much you wake up during the night. Alcohol also worsens sleep apnea symptoms.
Try some of these options for a snack or a late meal before bedtime.
-Foods with complex carbohydrates and high-fiber content that are easy for the body to digest – oatmeal, whole-wheat toast, fresh fruits, vegetables, and low-fat proteins.
-Foods high in B vitamins help regulate melatonin (an essential hormone that promotes a good night’s sleep) – fish, leafy greens, milk, beans, lean protein, eggs, and yogurt.
Sources:
https://www.sleephealthsolutionsohio.com/blog/foods-avoid-before-sleep/
https://www.healthline.com/nutrition/vitamin-b-foods#TOC_TITLE_HDR_17
Photo by Acharaporn Kamornboonyarush: https://www.pexels.com/photo/photo-of-person-holding-alarm-clock-1028741/
