Everyone seems to be having trouble getting enough sleep these days. Even if you don’t have a sleep issue, you shouldn’t have to struggle any longer to get a good night’s sleep. A nutritious diet, smart supper choices, and late-night munchies are all part of good sleep hygiene. So, which items should you avoid on your evening menu? Avoid stimulants, difficult-to-digest foods, dishes with too much sugar or spice, and foods that irritate heartburn.
Before going to bed, stay away from the nine meals and beverages listed below. It may appear like a few beers, glasses of wine, or a nightcap will help you sleep. However, there are three compelling reasons to avoid drinking alcohol before bedtime, especially in excess. While alcohol can help you fall asleep faster, it can also disrupt your regular sleep pattern later in the night. This may reduce the amount of rejuvenating REM sleep you obtain. Alcohol exacerbates obstructive sleep apnea and loud snoring by relaxing all of the body’s muscles. The esophageal sphincter is another muscle that is impacted by alcohol. It tends to create acid reflux when it relaxes. Meals that appear to be heavy on the stomach take longer to digest. Foods that are fatty, cheesy, or fried might cause indigestion and keep you up at night. Late in the day, avoid cheeseburgers, fries, fried dishes, and huge steaks. Getting out of bed to use the restroom could create a significant amount of sleep disruption. Although it is necessary to drink lots of water for optimum health, you don’t want to wake up in the middle of the night with a full bladder. It’s preferable to avoid foods that contain a lot of water, even if they’re healthful. Cucumbers, celery, and watermelon all fall within this category. Look at the nutrition information on the package. Even when you don’t expect it, caffeine can be found in a variety of meals. Unless otherwise stated, tea and Coke are normally caffeinated. Espresso, coffee, or chocolate are used in a variety of sweets and ice creams. Stimulants include chocolate and other caffeine-containing meals. They make it more difficult to enter deeper sleep stages and reduce the quantity of REM sleep you obtain on a regular basis.