What you eat before bed can affect the quality of your sleep and overall health. Avoid high-fat meals, spicy foods, sugary snacks, and large portions before bed because they can cause digestive issues, making it harder to fall asleep. These foods may also contribute to weight gain over time. However, you do not have to skip eating before bed entirely. The key is choosing foods with sleep-promoting properties that work for your body and lifestyle....READ ORIGINAL & FULL CONTENT FROM SOURCE |
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1. Pizza
While pizza is a classic late-night favorite, it can lead to a restless night, especially if you’re among the one-third of Americans who experience acid reflux at least once a week.
The tomato sauce is highly acidic and can irritate the stomach, causing heartburn, reflux, and indigestion. Pizza is also high in fat, which takes longer to digest, increasing the risk of heartburn and reflux if you lie down too soon after eating it.
2. Ice Cream
Consuming large amounts of ice cream daily before bed can lead to poor sleep quality and weight gain. Most types of ice cream are high in added sugar, calories, and unhealthy saturated fat. Consuming too much before bed can cause your blood sugar levels to rise and fall quickly, leading to sleep disruptions.
One study found that sugary, high-fat snacks like ice cream can lead to late-night eating habits and disrupt children’s natural sleep-wake cycle, also known as the circadian rhythm.
3. Chips
Chips are high in refined carbohydrates, which can increase blood sugar levels and make it more difficult to sleep. They’re also relatively high in calories, fat, and sodium.
Research links higher sodium intake with poor sleep quality and short sleep duration. It can also lead to interrupted sleep, including waking up frequently at night to pee.
4. Hot Peppers
Spicy foods, like hot peppers, are known triggers of heartburn and indigestion. Eating them before bed can make it harder to sleep.7
They also contain high levels of capsaicin, a compound that gives them their spicy flavor. Research suggests capsaicin may increase body temperature, which may interfere with sleep.
5. Oranges
Oranges and other citrus fruits, like grapefruit and lemons, are highly nutritious. However, they may not be the best choice before bed, especially if you are prone to heartburn.
Their acidity makes them more likely to trigger heartburn than other types of fruit, especially if you lie down too soon after eating them.
6. Beans
Beans may not be the best choice before bed since fiber content can be hard to digest. This can lead to gas and bloating, especially if you’re not used to eating a lot of fiber.
However, a high-fiber diet may improve sleep. Aim to include fiber-rich foods like beans and whole grains throughout the day, and avoid heavy, high-fiber meals right before bed.
7. Dark Chocolate
Dark chocolate may be more nutritious than milk chocolate, but it contains more caffeine, which can interfere with sleep.11 Caffeine stimulates acid production in the stomach, leading to digestive discomfort or heartburn.
Dark chocolate also contains theobromine, which stimulates the central nervous system, making it harder to fall asleep.
8. Dried Fruit
Eating a small amount of dried fruit at night is unlikely to affect sleep, but too much can cause insomnia. In addition to fiber, dried fruit is more calorie-dense and higher in natural sugar than its fresh counterpart, making it harder to fall and stay asleep.Read The Full Article/Content Here.