Foods to Eat and Avoid Before Bed

A good night’s sleep is fundamental for overall health and well-being. However, factors like stress, late-night gadget use and more can disturb our sleep patterns. The food you eat before bed can also be a contributing factor to the quality of your sleep. 

Why Some Foods Hinder Sleep

The body's digestive system remains active even while you’re asleep. Consuming certain foods, especially close to bedtime, can cause disruptions in sleep patterns. According to the South Warwickshire NHS Trust, late-night eating can also make the digestive system work harder during sleep, potentially leading to disturbed rest.

The Five Worst Foods to Eat Before Bed

Chocolate: As delightful as it is, chocolate isn't the best bedtime snack. Dark chocolate, in particular, contains both sugar and caffeine. The latter can increase the frequency of rapid eye movement (REM) sleep, which might leave you feeling less refreshed in the morning.

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Cheese: Contrary to popular belief, cheese isn't related to bad dreams but can still disrupt sleep. Aged cheeses contain tyramine, an amino acid that prompts the adrenal gland to release hormones that heighten alertness.

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Spicy Foods: Those tantalizing spicy foods like curries owe their punch to capsaicin. This chemical disrupts the body’s temperature regulation. Additionally, digesting spicy foods requires significant energy, which can interfere with deep sleep.

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Ice Cream and Sweets: High sugar intake can initially spike blood sugar levels. When these levels crash during sleep, it signals the body's adrenals, potentially raising cortisol levels and waking you up.

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Potato Chips and Salty Snacks: High salt content can lead to dehydration and water retention, causing fatigue. Studies have indicated that such salty foods contribute to superficial or disrupted sleep.

But What Can You Eat? Top Five Sleep-Promoting Foods

If you're seeking foods that can actually help enhance your sleep quality, consider incorporating these into your nighttime routine:

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Cherries: Cherries naturally contain melatonin, the hormone responsible for regulating sleep. Consuming cherries or cherry juice can potentially facilitate a deeper sleep.

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Raw Honey: Besides being a natural sweetener, honey can stimulate melatonin production and suppress orexin, a neuropeptide responsible for alertness.

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Bananas: Rich in magnesium, bananas are a wonderful choice for muscle relaxation and overall calmness.

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Turkey: High in tryptophan, an amino acid that naturally regulates mood, turkey can induce feelings of calmness and drowsiness. Other sources of tryptophan include brown rice, fish, and yogurt.

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Almonds: Magnesium-rich almonds can aid in switching the body from its adrenaline cycle to its "rest and digest" phase.

Conclusion

For an optimal night’s rest, it's essential to make informed food choices, especially in the hours leading up to bedtime. Avoid eating late to prevent an overactive digestive system during sleep, be mindful of portion sizes, and reduce caffeine and refined sugar intake in the evenings.

Remember, while the above guidelines can assist in promoting better sleep, individual reactions to foods can vary. It's always best to observe how your body reacts and make adjustments as needed.

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