In fact, chronic sleep deprivation can affect both your physical and mental well-being and increase your risk of certain health conditions, like heart disease and type 2 diabetes ( 1 ).A small 2013 study in 12 people found that consuming 400 mg of caffeine at bedtime, as well as 3 and 6 hours before bed, significantly disrupted sleep.Both groups experienced sleep disturbances, including difficulty falling asleep, compared with those who took a placebo.A 2018 study in nighttime shift workers found that those who consumed more caffeine had greater sleep disturbances and psychological distress ( 8 ).Summary Caffeine is a central nervous system stimulant and may negatively affect sleep, especially if you consume it within 6 hours of bedtime.It may give you a temporary boost of energy, but ultimately have a negative impact on sleep duration and quality.When you lie down to go to sleep, these spicy food-related symptoms can become worse, as acid may travel into the esophagus, causing irritation.Eating very spicy foods, like chili peppers, slightly increases your core and surface body temperature ( 12 ).However, some researchers have proposed that an increase in body temperature from eating spicy foods before bed may negatively affect sleep.Eating spicy foods before bed may lead you to feel warm, which can negatively affect sleep.A 2019 study that included data on more than 77,000 women found that those who followed a high glycemic diet were more likely to have insomnia over a 3-year follow-up period.The study also found that consuming added sugar and refined carbs was associated with higher odds of insomnia ( 15 ).Other studies have shown that diets high in sweets, sugar-sweetened beverages, and refined carbs were associated with poor sleep quality ( 16 , 17 ).High GI foods cause significant spikes and drops in blood sugar levels.High glycemic diets also trigger inflammatory responses in the body and create imbalances in beneficial intestinal bacteria, which may also affect sleep ( 15 ).Consuming foods high in added sugar close to bedtime may lead to insomnia and difficulty staying asleep.A 2016 study in 26 adults found that a higher intake of saturated fat was associated with lighter, less restorative sleep ( 19 ).Summary Diets high in total, saturated, and trans fats may lead to sleep disturbances and keep you awake at night.These foods tend to be high in ingredients linked to sleep disturbances, including refined carbs, added sugar, and saturated and trans fats ( 25 ).Summary Alcohol reduces the time it takes to fall asleep, but it leads to sleep disturbances later in the night.To promote restful sleep and minimize the chances of waking up at night, consider limiting or avoiding the foods and beverages on this list, especially later in the day and before bedtime. .
Foods That Keep You Awake at Night
Photo: Thinkstock Sports-Bar Food Research shows that high-fat indulgences such as french fries, potato chips and mozzarella sticks can not only throw off the scale, but they can also disrupt sleep cycles.Photo: Thinkstock Crudité Raw broccoli, cauliflower and carrots will make you feel full quickly...but will still be moving uncomfortably through your digestive system long after you pull up the covers.Photo: Thinkstock Cured Meats Bacon, pepperoni and sausage contain high levels of tyramine, an amino acid that boosts the secretion of the brain stimulant norepinephrine. .
Can't Sleep? Avoid These 17 Foods That Keep You Up at Night
"As a nutritionist who also struggles with falling and staying asleep, I know firsthand what can wreak havoc on our sleep cycle," shares Lisa Hayim, registered dietitian and founder of The WellNecessities.That means taking a forkful of your favorite souffle or chocolate ice cream may be the very thing keeping you up.The caffeine in chocolate causes increased arousal, and decreases the ability to develop and sustain the deeper stages of sleep."."Alcohol in general relaxes the esophageal sphincter, which normally works to keep the acid down in the stomach," Hayim explains."As it relaxes, the acid from the alcohol can enter into your throat, giving you that burning feeling deep in your chest.".Mitzi Dulan, RD, author of The Pinterest Diet: How to Pin Your Way Thin and team nutritionist for the Kansas City Royals adds: "Research shows that drinking alcohol before bed can make you more likely to wake up throughout the night and diminishes quality of sleep."These high-fat foods take longer to digest, and often cause bloating and indigestion that interfere with a sound night's rest," offer The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure.Consuming too much dried fruit can bother your stomach and cause you to have gas and cramps during the night, according to nutritionist Lisa DeFazio, MS, RDN."I love recommending hot peppers as an easy way to boost metabolism, but consuming them late in the evening can trigger heartburn in sensitive individuals," says Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies.Since your core temperature naturally decreases as you get ready to sleep, raising it can cause you to feel more awake and struggle with staying asleep.The explanation for this one is a bit different, though: "Hot sauce gets its heat from the compound capsaicin found in chili peppers," offers Hayim."Eating high-sugar cereals will make your blood sugar spike and crash, which will affect your sleep," says DeFazio.Whether it's a quick fix for working late or your go-to drunk food, a slice of pizza won't give you any sweet dreams."The combination of fat in the cheese and the acid in the tomato sauce can have a negative impact on your sleep quality," says Palinski-Wade.Even if you don't feel 'heartburn,' this reflux can cause you to awaken partially from sleep and leave you tired the next day.".Studies have found that raw onions can cause potent and long-lasting feelings of reflux in people who already have heartburn.".But in case you need a little background info: "Caffeine can stimulate the central nervous system several hours after consuming it," says The Nutrition Twins.When you lie down to go to bed, digestion slows and the horizontal position can make heartburn and indigestion even worse.".We are huge fans of matcha and green tea—after all, we created an entire best-selling plan in which happy test panelists lost 10 pounds in a week!These other two substances are theobromine and theophylline, which may cause increased heart rate, feelings of nervousness, and overall anxiety," explains Hayim.In fact, even slight dehydration can significantly drain your energy levels," offers Palinski-Wade. .
Best and Worst Foods for Sleep
Cherries are one of the few natural foods to contain melatonin, the chemical that helps control our body’s internal clock, says Keri Gans, a registered dietician in New York City and author of.Getty Images Best: Cherries are one of the few natural foods to contain melatonin, the chemical that helps control our body’s internal clock, Keri Gans, a registered dietician in New York City and author of The Small Change Diet, tells Health.02 of 15 Bacon cheeseburger Worst: The stratospheric fat content of this particular fast food is guaranteed to be a sleep killer.Fat stimulates the production of acid in the stomach, which can spill up into your esophagus, causing heartburn.Fatty foods can also loosen the lower esophageal sphincter, the barrier between the stomach and the esophagus, making it even easier for acid to get in all the wrong places.In fact, there’s almost nothing to recommend this kind of high-fat, salt-laden indulgence if you want to preserve your health, including the quality of your sleep.Fat stimulates the production of acid in the stomach, which can spill up into your esophagus, causing heartburn.Fatty foods can also loosen the lower esophageal sphincter, the barrier between the stomach and the esophagus, making it even easier for acid to get in all the wrong places.In fact, there’s almost nothing to recommend this kind of high-fat, salt-laden indulgence if you want to preserve your health, including the quality of your sleep.Getty Images Worst: The stratospheric fat content of this particular fast food is guaranteed to be a sleep killer.Fat stimulates the production of acid in the stomach, which can spill up into your esophagus, causing heartburn.Fatty foods can also loosen the lower esophageal sphincter, the barrier between the stomach and the esophagus, making it even easier for acid to get in all the wrong places.RELATED: 8 Factors That Could Be Keeping You Awake at NightAlthough the topic is a controversial one, some people believe that tryptophan and serotonin might make it easier to sleep.Or maybe a simple glass of milk brings back soothing childhood memories, which help you drift off.You may have fond memories of your mother or grandmother making you a glass of warm milk to help you fall asleep.Or maybe a simple glass of milk brings back soothing childhood memories, which help you drift off.Getty Images Best: You may have fond memories of your mother or grandmother making you a glass of warm milk to help you fall asleep.One study found that a glass of bourbon or vodka mixed with caffeine-free soda at bedtime increased the amount of time women spent awake during the night by 15 minutes.One study found that a glass of bourbon or vodka mixed with caffeine-free soda at bedtime increased the amount of time women spent awake during the night by 15 minutes.One study found that a glass of bourbon or vodka mixed with caffeine-free soda at bedtime increased the amount of time women spent awake during the night by 15 minutes.RELATED: The Best Pillows for Side SleepersA 2007 study in the American Journal of Clinical Nutrition found that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval.Jasmine rice ranks high on the glycemic index, meaning the body digests it slowly, releasing glucose gradually into the bloodstream.A 2007 study in thefound that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval.Getty Images Best: Jasmine rice ranks high on the glycemic index, meaning the body digests it slowly, releasing glucose gradually into the bloodstream.9 Things to Do When You Can't Sleep Because Your Mind Is Racing A study in the American Journal of Clinical Nutrition found that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval.07 of 15 Fortified cereal Best: Carbs in general are good for sleep but it’s not a great idea to binge on a box of cookies before bedtime (or anytime).Carbs in general are good for sleep but it’s not a great idea to binge on a box of cookies before bedtime (or anytime).Istockphoto Best: Carbs in general are good for sleep but it’s not a great idea to binge on a box of cookies before bedtime (or anytime).A 1.55-ounce Hershey’s milk chocolate bar, for instance, contains about 12 milligrams of caffeine, or the same amount as three cups of decaffeinated coffee.RELATED: 11 Alarm Clocks for Heavy SleepersA Hershey’s special-dark bar has 20 milligrams of caffeine, about the same as half an ounce of espresso.“We need potassium for cardiovascular health and cognitive functioning.” RELATED: 13 Vegan Breakfast Recipes That Are Seriously Delicious.Like milk, turkey contains tryptophan, a chemical that can make people doze off in front of the TV after Thanksgiving dinner.“[But] if you need a little bit of a push in the right direction [it might help].” Getty Images Best: Like milk, turkey contains tryptophan, a chemical that can make people doze off in front of the TV after Thanksgiving dinner.Also, typical soda drinks like Pepsi and Coke contain citrus as well as sodium benzoate and other chemicals which can aggravate the gastrointestinal tract and promote acid reflux, not a recipe for a good night’s sleep.Also, typical soda drinks like Pepsi and Coke contain citrus as well as sodium benzoate and other chemicals which can aggravate the gastrointestinal tract and promote acid reflux, not a recipe for a good night’s sleep.Also, typical soda drinks like Pepsi and Coke contain citrus as well as sodium benzoate and other chemicals which can aggravate the gastrointestinal tract and promote acid reflux, which, needless to say, is not a recipe for a good night’s sleep.Carrots, squash, and sweet potatoes get their orange hue from carotenoids, a type of antioxidant that may be helpful in warding off depression.Researchers who followed a group of older men and women in Italy for six years found that low blood levels of carotenoids were associated with depressive symptoms.A separate study of men and women in the U.S. revealed an association between greater blood levels of carotenoids and optimism .Other good sources of potassium include regular potatoes (baked with the skin on), lima beans, and papaya.Getty Images Worst: It’s not Indian food per se but the heavy spices which can keep you awake at night.
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These foods are keeping you awake at night
With daylight saving time around the corner, Dr. Neomi Shah, an associate professor of sleep medicine at Mount Sinai, flags a few foods that could be keeping you up at night.Maybe skip the jalapeno poppers: Research suggests that hot foods “result in changes in sleep,” Shah tells The Post.Meals containing lots of capsaicin — the compound that makes chili peppers so hot — can cause sleep-disrupting heartburn and indigestion.The Mediterranean diet, Shah notes, has been linked to fewer insomnia symptoms, with most of its fat coming from fish and nuts.“If you’re going to eat foods that induce diuresis,” such as melon, cucumber or celery, “have that earlier in the day,” says Shah.
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13 Best Foods That Help You Sleep
When it's getting close to bedtime, make sure you're steering clear of heavy fried foods, alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn-inducers such as tomato sauce or orange juice. .
Can't sleep at night? 5 foods that can cause anxiety and insomnia
Therefore, we got in touch with nutritionists Kavita Devgan and Tripti Tandon, who give us a list of food that maybe triggering your anxiety.It increases stress hormone and it tends blocks sleep promoting adenosine receptors in the brain.When blood sugar levels drop from high to low, hormones adrenalin and cortisol are released, which are the reason you feel anxious.During fermentation process, the protein in the food is broken down by the bacteria into tiny molecules called biogenic amines.Plants from the nightshade family such as potatoes, tomatoes, eggplant, peppers, and goji berries produce a natural pesticide called glycoalkaloids. .
What to Eat (and Avoid) to Improve Your Sleep Quality
These stressors can easily deplete our energy stores and take a toll on our body’s normal functions like sleep.Baked sweet potatoes are a great dinnertime side dish if you want to get a good night’s sleep.A sweet potato that’s been baked for 45 minutes has a glycemic index of 94, and research has shown that eating high GI carbohydrates before bed can shorten sleep onset.Low-mercury fish and seafood like anchovies, sole, tilapia and wild-caught salmon contain a particular omega-3 called DHA, which supports and normalizes melatonin, the sleep hormone.Since this mineral promotes relaxation and reduces stress (hello, epsom salt bath), look to add magnesium-rich foods to your dinner plate, some which have already been listed in this article.Avocados Bananas Brown rice Cashews Chard Edamame Oatmeal Peanut butter Pumpkin seeds Quinoa Spinach.Chamomile tea contains apigenin, an antioxidant that binds to receptors in your brain and might promote sleep and reduce insomnia.One small study found that consuming chamomile extract may have helped participants fall asleep faster and experience less nighttime waking, while another study found that post-partum women who drank chamomile tea before bed reported improved sleep quality and alleviated depression symptoms compared to a control group.Passionflower tea might also increase the production of GABA and thus reduce stress and possibly improve your perceived sleep quality.Some great bedtime tea options I enjoy include chamomile, ginger, lavender and peppermint.Important to note: just eating (or avoiding) certain foods isn’t enough on its own to ensure a good night of sleep. .
6 foods that might be keeping you up at night
While eating a balanced mix of fruits, veggies, and protein will make you pass out like a baby, the second you turn off the lights, there is a handful of foods that do the exact opposite.According to the Cleveland Clinic, that's because while some edible options promote a healthy slumber, others decrease the sleep hormone serotonin, which makes resting up no small feat.Fried foods not only bring down your serotonin levels, but your body takes longer to digest the stuff, says the Cleveland Clinic.Whether you're unwinding from work with a glass of rosé or grabbing a cocktail at happy hour with friends, just be aware that the booze might make falling asleep more difficult.Instead of putting you to sleep, drinks will keep you up until your blood alcohol content falls back down—and that can take quite a while.Like anything fried, the often fatty food takes longer for your body digest, keeping you awake way past your bedtime.According to Byrdie, spicy meals can lead to pain and acid reflux, keeping you awake at night.Chugging a glass of water before hitting the sack might sound like a good idea, but you'll likely regret that decision once you're running to the bathroom in the middle of the night.Instead, aim to get your H2O fix throughout the day, like by starting your morning with lemon water (it's a beauty hack celebs love). .
18 Foods That Help You Sleep Better
I mean, everyone knows that drinking coffee or eating sugar before bed is a bad idea, but that occasional midnight pizza slice probably isn’t helping either.Foods that either help us to fall asleep faster or improve the quality of our sleep," says Lindsey Pine, a registered dietitian and owner of TastyBalance Nutrition.Melatonin (the hormone that helps regulate your body's sleep-wake cycle) and serotonin (a chemical that's a natural mood stabilizer) are two key neurotransmitters vital for falling asleep and improved quality of sleep, says Pine.No matter what you decide to eat, keep it small (aka avoid a massive bowl of popcorn with your binge TV sesh).For a “sleepytime smoothie,” Elkin recommends blending almond milk, half a banana, frozen berries, ice cubes, and a sprinkle of flax or chia seeds until smooth.Greek yogurt contains tryptophan, which helps the body produce serotonin, which aids in mood regulation and promotes drowsiness and relaxation.Elkin suggests pairing plain yogurt with a carbohydrate, like half a banana or a sprinkling of granola, to help transport tryptophan to the brain.Elkin agrees, pointing out that any herbal tea will contain ingredients—such as chamomile, lavender, and peppermint—that help promote sound sleep. .
