We’ve all heard the age-old phrase, “You are what you eat,” but have you ever considered how that applies to the midnight snacks you reach for? What you decide to indulge in before bedtime can dramatically affect the quality of your slumber. A solid night’s sleep isn’t just a luxury; it’s vital for brain function, immune health, and overall well-being. However, according to SleepHealth.org, a staggering 50 to 70 million Americans struggle to achieve the recommended 7 to 9 hours of sleep nightly. Let’s face it—who doesn’t want to wake up feeling refreshed instead of like a zombie straight out of a horror flick?
Before you hit the kitchen for that late-night snack, take a peek at this list of foods that experts suggest you steer clear of. Based on their impact on sleep quality, here’s a rundown of what to avoid—from mildly troublesome to sleep-stealing nightmares.
Cereal
Who can resist breakfast for dinner? But when it comes to cereal—especially the sugary kind—it’s a hard pass after hours. “Research, including a significant study published in the Journal of the Academy of Nutrition and Dietetics, highlights a troubling correlation between processed foods and chronic insomnia,” says Violeta Morris, a registered dietitian from Columbus, Ohio. “Many cereals are loaded with added sugars, which spike blood sugar levels and wreak havoc on your sleep.”
Cheese
Oh, cheese! The crown jewel of charcuterie boards. While it adds deliciousness to any dish, indulging in it before bedtime can lead to restless nights. “High-fat cheese takes longer to digest,” warns Laura M. Ali, a culinary nutritionist in Pittsburgh. “This can lead to disruptions in sleep quality, waking up frequently during the night like a broken record.”
Dark Chocolate
As tempting as dark chocolate may be after dinner, it’s better left for daytime indulgence. “While it’s rich in antioxidants, dark chocolate also contains caffeine and theobromine—both of which are stimulants,” Ali advises. “Savoring these treats in the afternoon is smarter than tossing and turning all night.”
Pastries
Ah, the lure of a flaky pastry! While they might call your name from the kitchen, resist the temptation. “Baked goods like cookies can spike your blood sugar swiftly, making it harder to slip into slumber,” explains Dru Rosales, a registered dietitian. “And if your pastry is chocolate-laden, that little caffeine kick can keep you up past your bedtime.”
Citrus Fruits
While fruit is usually a healthy dessert choice, reach for something other than citrus when the clock strikes twelve. “Citrus fruits can trigger acid reflux,” Rosales states. “Winding down with a slice of grapefruit might just leave you staring at the ceiling instead.”
Tomatoes
From pasta sauces to salads, tomatoes can elevate just about any dish. However, they don’t do your sleep any favors. “Their acidity might lead to heartburn, causing discomfort when you’re trying to slip into dreamland,” Rosales adds, warning against that leftover pizza slice.
Steak
Though a hefty steak dinner sounds appealing, too much protein and fat can lead to digestive struggles at night. “Your body has to work overtime to process a gut-busting meal like steak,” says Rosales. “This discomfort can keep you tossing and turning rather than enjoying a peaceful night’s rest.”
French Fries
Crunchy, golden fries are hard to resist, but they’re best enjoyed earlier in the day. “French fries are often packed with unhealthy fats and can contribute to blood sugar spikes,” Chappell warns. “This delicious indulgence can lead to the dreaded midnight thirst that jolts you from your slumber.”
Fatty Foods
The truth is, many late-night favorites, like greasy burgers, can keep you awake. “High-fat foods have been linked to sleep disturbances,” Morris adds. “They linger longer in your stomach and can lead to discomfort. If you want a good night’s sleep, swap that cheeseburger for a salad!”
Spicy Food
Spicy foods certainly add pizzazz to a meal, but save those fiery flavors for lunch. “Spices can elevate anything, but they also risk triggering acid reflux, which can disrupt your sleep,” cautions Kimberly Jurkowski, a registered dietitian. “Experience spice in moderation during daylight hours.”
Carbonated Drinks
Having a soda with dinner might not seem like a big deal, but Morris explains how it can disrupt your sleep. “Carbonated beverages lead to bloating and discomfort, making restful sleep nearly impossible,” she says. “Plus, the caffeine in many sodas could keep you wide awake when all you want is sweet slumber.”
Alcohol
Last but certainly not least, alcohol often tops the list of what not to consume before bed. “Sure, it might help you drift off quicker, but it sabotages the quality of your sleep by interrupting REM sleep,” Chappell explains. “Plus, the diuretic effect can have you making unwanted bathroom trips throughout the night.”
So, there you have it—the top foods to avoid before you hit that pillow. Remember, your sleep quality directly impacts your overall health. Treat yourself to better sleep by making smarter choices in the kitchen!
Report By Axadle
