Have you considered that what you’re eating may be keeping you up at night?
High fat and fried foods
Indeed, there are various foods that can impact sleep, including high fat or fried foods. Foods high in saturated fat, such as cheese or fried foods, take the body longer to digest. This can make falling asleep more difficult. These foods may also contain high amounts of sodium, which can contribute to water retention.
In addition to this making sleep uncomfortable, it can result in thirst, potentially causing people to wake up in the middle of the night to go to the bathroom. Furthermore, lying down soon after eating these foods can increase risk of heartburn or acid reflux, making it difficult to fall asleep. It can be best to have these foods at least four hours before going to bed to allow the body time to digest.
Watch out for caffeine and alcohol
Other common culprits include caffeine and alcohol. Caffeine is a known stimulant, and while people might know to avoid a cup of coffee close to bedtime, they may not be aware of caffeine content in other foods. Foods like dark chocolate, hot cocoa, sodas, some ice creams, and even some medications also contain caffeine. While alcohol can make people sleepy, consuming it in excess is related to poor sleep quality. Consuming alcohol near bedtime can also cause you to get up to use the bathroom, further hindering sleep.
Carbohydrates and sleep
Cutting back on carbohydrates can also affect sleep patterns. Eating carbohydrates results in release of the neurotransmitter serotonin, which helps calm the brain and body. Serotonin release is involved in sleep onset. For those who consume a lower carb diet and have difficulty sleeping, including a carbohydrate snack before bedtime may be beneficial.
