Insomnia is a common health issue that can be caused by many factors, such as stress, screen time, or even food. While most people know that heavy, greasy meals before bed can be hard to digest, there are some less obvious specific ingredients and snacks that can keep you awake all night. In this article, with help from Verywell Health, we’ve collected a few common foods that are better to avoid if you want a peaceful night.
Cookies
Who doesn't love a warm, gooey cookie right before bed? But, while cookies may seem like a harmless bedtime treat, their high sugar and fat content can interfere with restful sleep. Sugar causes blood glucose levels to rise, triggering the production of insulin. Excessive insulin can stimulate the brain and make you stay up longer. That means you'll be wide awake all night regretting that pre-bedtime cookie.
Cakes
Just like cookies, cakes are often loaded with refined sugar and saturated fat, which can lead to digestive discomfort and blood sugar spikes. You may want to grab a big piece of chocolate cake before you head to bed, but eating cake late in the evening may cause blood sugar crashes during the night, and that is a recipe for restless sleep. That sugar-fat combination is definitely a sleep disruptor.
White Bread
You might not think much of eating a simple piece of white bread before bed. People have been doing it for centuries! But the white bread of today is full of refined carbs that can rapidly raise blood sugar levels. Once again, it is those sudden spikes in blood sugar followed by crashes that can lead to restlessness, making it harder to fall asleep and stay asleep.
Cured Meats
You may want to say no to that deli sandwich or that charcuterie board before you go to bed. Cured and processed meats, such as salami, pepperoni, and bacon, are often packed with sodium and preservatives. Consuming foods high in sodium can increase your blood pressure, which can cause your heart rate to rise just before you try to calm down and go to sleep.
Fried Foods
A nighttime snack of French fries sounds like a fantastic way to end the day! That is, until you are up all night, unable to sleep. Fried foods are high in unhealthy fats that slow digestion. When consumed late in the day or just before bedtime, they can cause stomach discomfort and heartburn. Both of these issues can make it feel impossible to sleep. High-fat meals may also increase the risk of acid reflux, furthering your inability to get some rest.
Fast Food
Fast food meals are typically high in saturated fat, sodium, and added sugars. You may already be able to guess that this combination can lead to digestive discomfort, which can disrupt your sleep. Frequent consumption of fast food is also linked to metabolic syndrome and obesity, and both of these are risk factors for sleep apnea and chronic insomnia.
Ultra-Processed Foods
It may be easy to reach for a bag of chips as a quick snack before bed, but you may want to think twice before you start eating. Ultra-processed foods include packaged snacks, frozen meals, sugary cereals, instant noodles, and processed meats. These foods often contain high quantities of refined carbohydrates, added sugars, sodium, artificial preservatives, and trans fats. The more you consume ultra-processed foods, the more likely you are to experience metabolic disturbances that could really mess with your sleep patterns.
Tomatoes
Tomatoes belong to the nightshade family, a group of vegetables that contain a specific compound linked to insomnia. Tomatoes are also highly acidic, meaning they may cause acid reflux when eaten late in the day, which could lead to nighttime discomfort and waking. Those prone to sleep problems may want to consider skipping the evening tomatoes, especially if they aim for a good night's sleep.
Eggplant
Eggplants are another nightshade that may impact sleep. Like tomatoes, they contain compounds called solanine, which in some people may act as a mild stimulant. While an eggplant dinner sounds fantastic, try not to eat this purple veggie too close to bedtime!
Peppers
Here is another veggie in the nightshade family that can keep you up at night! Eating bell peppers and hot peppers can disrupt sleep for a few reasons. Spicy varieties of peppers may trigger acid reflux, which we have already discussed as a cause of sleep issues. Sweet bell peppers also contain capsaicin, which can actually raise body temperature. A high body temperature has been associated with difficulty falling asleep.
Alcohol
Though alcohol initially makes you feel sleepy, it actually disrupts sleep later in the night. Alcohol keeps the body in a lighter stage of sleep, so you are more likely to wake up in the middle of the night. You may never even reach that deep REM sleep that your body needs! Even small doses of alcohol can degrade overall sleep quality, so you may want to say no to that glass of wine or can of beer if you want to have a really good night's sleep.
Coffee and Soda
Caffeine is a well-known stimulant found in coffee, energy drinks, and many sodas. It can stay in your system for hours, meaning an afternoon soda or evening cup of coffee may still be affecting your brain at bedtime. Don't expect to sleep well if you have a large soda or cappuccino before bed.
Some Tips to Avoid Insomnia
Maintain consistent sleep and wake times, aiming for seven to nine hours of rest. Establish a calming bedtime routine, limit screen time, and keep the lighting low. Ensure your sleep environment is cool, quiet, and comfortable. Exercise regularly, but not too close to bedtime. If sleep issues persist, consult a healthcare provider about herbs, medication, or therapy options. Using a wedge pillow may help prevent nighttime acid reflux.
This article was initially published on Spatula Desserts and was inspired by Verywell Health.
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