Opinions vary on when or what you should eat, or even whether you should eat dinner at all. Some dieters swear by skipping meals altogether, while others advise against going to bed on an empty stomach.
Most people agree that overeating is never a good idea, as it can easily interfere with rest. Experts say that certain foods are better avoided if you want to get a restful, satisfying sleep, which you should, because the lack of it can affect your entire day. Therefore, you don’t have to skip dinner, but what you eat before going to bed is important.
Foods to avoid eating before bedtime
After the rush during the day, many people make the mistake of trying to make up for hasty, often poor meals in the evening, in the peace of their home, and thus consume larger quantities for dinner, and sometimes vice versa.
Nowadays, home delivery and snacking while watching TV, which is considered an evening relaxation, are gaining ground. This can lead to significant calorie intake in the late hours, which not only makes it difficult to maintain optimal body weight, but also to sleep, which is a basic condition for a healthy life and adequate daytime performance.
Good sleep hygiene, which is earning more and more recognition these days, includes many factors: in addition to a comfortable, quiet sleeping environment and the established rhythm, smart food choices before going to bed are also important. What should you avoid to make your night as restful as possible?
1. Hidden caffeine
Few people slurp up a good strong black coffee or maybe an energy drink before going to bed, but they may not know that many foods also contain considerable amounts of caffeine. What conscious eaters have certainly learned by now, that you have to read the labels, is also true when it comes to avoid hidden stimulants.
For example, black tea usually contains caffeine, unless it is specifically caffeine-free, and you should be careful with chocolate and cola as well.
2. Spicy foods
Some strongly spicy foods can raise body temperature and cause heartburn. Both factors can make it difficult to fall asleep. Reflux patients are not recommended to eat excessively spicy, hot foods during the day, which irritate the mucous membrane damaged by acid, and they are specifically forbidden in the evening, along with heavy dishes, because symptoms usually worsen in a horizontal position anyway.
3. Sugary treats
Nocturnal fluctuations in blood sugar levels can wake you up and prevent you from going back to sleep. Treats rich in refined sugars consumed at or instead of a proper dinner can greatly increase blood sugar levels, which can then drop during the night, which can cause sweating and alertness.
People with insulin resistance and diabetes need to pay special attention to their dinner. The former are usually recommended to eat a small amount of slow-absorbing carbohydrates if too much time has passed between their last meal and bedtime in order to stabilize their blood sugar levels.
4. Alcohol
A beer or glass of wine in the evening can help you fall asleep faster simply because it has a calming effect, which creates a feeling of relaxation. However, alcohol consumption, especially if it is not an occasional drink or two, can worsen the quality of sleep and shorten the duration of rest.
The effects depend largely on personal sensitivity and quantity, but in general alcohol disrupts the sleep cycle and reduces the rate of initial deep sleep also called the REM sleep.
It can also negatively affect the symptoms of sleep apnea, which is characterized by breathing interruptions, as alcohol relaxes the throat muscles. This process can lead to episodes of disturbed breathing, and can significantly increase snoring, even in those who have not been diagnosed with sleep apnea.
5. Foods with high water content
A visit to the bathroom at night may wake you up and keep you awake for a while after you get out of bed, stumble to the bathroom, and turn on the light. Although hydration is a basic condition for health, drinking a large amount of fluid before going to bed can easily turn your night into a sleepless one. It is also better to reconsider eating fruits and vegetables with a high water content at this time, such as melon, cucumber or celery.
6. Heavy, fatty meals
Most people already know from experience that it is not easy to fall asleep after eating heavy, fatty, fried foods, as these weigh down the stomach, can interfere with digestion, and can cause a sleepless night. Typically, the otherwise popular fast-food dishes fall into this category.
For a similar reason, large portions are not recommended either, as the strain on the stomach increases acid production and pushes the acid towards the esophagus. This can be a serious problem for many people, since reflux is an increasingly common nuisance. People living with the disease should eat dinner 2-3 hours before going to bed.