Can’t get a good night’s sleep? Did you know your diet can sabotage your sleep?
Nothing is worse than going to bed—but not being able to fall asleep. Not only is insomnia frustrating, reams of research show that insufficient sleep (generally less than seven hours per night) isn’t good for your overall health or your waistline.
In fact, a study reported in European Journal of Clinical Nutrition, reported that sleep-deprived individuals eat, on average, 385 more calories the next day. It turns out, what—and how much—you eat can determine if you get a good night’s sleep. Here are five sleep-disturbing diet habits to break:
Drinking Alcohol
While having a cocktail or glass of wine with dinner may seem like a good way to relax and unwind, studies consistently show that alcohol intake reduces sleep time and quality of sleep. What’s more, it also relaxes the
Enjoying Dark Chocolate
Having even an ounce or two of dark chocolate in the evening snack may reduce the quality of your sleep. Dark chocolate doesn’t nearly as much caffeine as coffee or tea, but eat a couple ounces of it, and it can provide your body with an unwanted pre-bedtime boost. Chocolate also contains natural compounds that stimulate the nervous system.
Drinking Coffee or Tea
Caffeine-rich beverages, like coffee, tea, some sodas and energy drinks, can reduce the quality of your sleep because caffeine is a central nervous system stimulant. Sensitivity to caffeine varies, but if you’re having problems falling to sleep, or staying asleep through the night, steer clear of caffeine-containing foods and beverages after noon and see if it helps improve your
Eating Fatty Meals
Researchers at Columbia University reported that when subjects ate unhealthy meals high in sugar, saturated fat and low in fiber, they had a harder time falling asleep and getting a good night’s sleep. Eating a diet consistent with the Dietary Guidelines can help prevent chronic diseases and improve your sleep.
Turning Up the Heat
Foods that are spicy (read: hot) stimulate your metabolism and can make it harder to fall asleep. One small, preliminary study reported that participants who had Tabasco sauce and mustard at dinner had a harder time falling asleep and lost precious sleep time. The authors suggest that the increase in body temperature as a result of the spicy food makes it harder to fall asleep.