Foods to avoid before bedtime: Stay away from caffeine, sugary drinks and others to sleep well

What to avoid before bedtime: Consuming caffeinated beverages like coffee, tea, or soda close to bedtime can make it difficult to fall asleep and stay asleep (Image: Canva)

While late-night snacking might seem harmless, certain foods can significantly disrupt your sleep patterns. Consuming specific foods close to bedtime can lead to poor sleep quality, affecting your overall health and well-being.

Some of the usual suspects are caffeine and alcohol. But there are other culprits as well like spicy food and foods with high quantities of sugar. But some of us simply cannot sleep on an empty stomach. The need to feel full is just as intricately linked to our sleep. If you are that kind of person, here is why you need to avoid heavy eating and drinking at night and also must not eat anything at least an hour or more before bedtime.

What to avoid at night for good sleep:

• Spicy food: Spicy foods can trigger heartburn and acid reflux, making it uncomfortable to lie down and sleep. The heat and acidity can irritate your gut, causing discomfort and difficulty sleeping.

• Caffeine: Caffeine is a stimulant that can stay in your system for several hours. Consuming caffeinated beverages like coffee, tea, or soda close to bedtime can make it difficult to fall asleep and stay asleep.

• Alcohol: While alcohol may initially make you feel drowsy, it can disrupt sleep at night. Alcohol causes you to wake up more frequently, leading to fragmented sleep and difficulty falling back asleep.

• Sugary foods and drinks: Sugary foods and drinks cause energy spikes and crashes. Consuming them close to bedtime can make it difficult to wind down and fall asleep. Additionally, sugary foods can contribute to weight gain, which can further disrupt sleep.

• Fatty foods: Fatty foods take longer to digest, which can lead to discomfort and indigestion. This can make it difficult to fall asleep and stay asleep throughout the night.

If you suffer from hunger pangs and need to snack at night, you might want to think about avoiding these foods and replacing them with healthier options like fruits, vegetables, or whole-grain crackers. In addition to avoiding certain foods, creating a relaxing bedtime routine can also help improve sleep. This might include taking a warm bath, reading a book, or practicing relaxation techniques. It's also important to ensure your bedroom is dark, quiet, and cool for optimal sleep conditions.

By making these simple changes to your diet and lifestyle, you can significantly improve your sleep quality and wake up feeling refreshed and rested.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.