1. Fatty Foods
Foods that are high in fats such as ice-cream sundae, burritos, and burgers are a no-no just before bedtime. This is because the fat takes longer to digest and keeps your body up working to break down the food instead of relaxing. Fatty foods also cause indigestion and bloating which in turn interferes with a good night’s sleep. A fragmented and disturbed sleep leads to waking up not feeling refreshed and lethargy throughout the day.
2. Hot peppers and spicy foods
For all you lovers of hot spicy foods, dinner time is not the time to indulge in these particular foods. Spicy foods tend to rev up your metabolism which reduces your chances of falling asleep. Spices like cayenne pepper and Tabasco can cause heart burns in sensitive individuals which make falling asleep difficult. Spicy foods tend to increase your body temperature which may cause you to struggle to fall asleep. This goes against the process of your core temperature naturally cooling down as your body gets ready to fall asleep.
3. Coffee and Soda
This is probably common knowledge. Caffeine acts as a stimulant in the central nervous system and works for several hours after consumption. For sensitive individuals, the stimulating effects of caffeine can last between 8 to 14 hours making sleep a remote possibility. Lay off the fizzy drink or cup of coffee from the afternoon and give your body a minimum 8 hours free from caffeine to help you fall asleep easier and sleep better at night.
Sorry folks, chocolate after dinner does not do you any favors. This is because chocolate like coffee contains amounts of caffeine that can prevent your body from shutting down, increases arousal and reduces your ability to enter the deeper stages of sleep. If you have a sweet tooth, then enjoy your treat earlier in the day and cut back portions.
The common notion is that a glass of wine before bed helps you relax and fall asleep faster. Alcohol prevents you from entering the deeper stages of sleep, i.e., REM – Rapid Eye Movement where the body indeed rests, and dreaming take place. Drinking alcohol before getting into bed is more likely to keep you awake throughout the night thus diminishing your quality of sleep. Alcohol acts as a potent muscle relaxer which also leads to snoring.
While a slice of pizza might satisfy your hunger pangs late at night, it does you no justice when you get up in the morning. The combination of cheese and fat and acid in the sauce has a negative impact on sleep quality. Pizza as a high-acid food is capable of triggering acid reflux which can keep you partially awake throughout the night and leave you feeling lethargic throughout the day.
Drink plenty of water during the day to remain hydrated but decrease your fluid levels three hours before bedtime. Drinking too much water before bedtime will disturb your quality of sleep as you get up multiple times to go to the loo.