Everyone has difficulty sleeping now and then. But when sleeplessness interferes with everyday life, it may be a sign of insomnia. Insomnia can be short-term and last just a few nights, a few weeks or become a chronic problem, lasting three nights a week for a month or longer. Insomnia is classified as either primary; meaning that it occurs in the absence of an underlying medical condition or secondary; meaning that a disease or medication is causing it. The first step in treatment is to rule out underlying causes. Then along with other treatment approaches, a physician may recommend foods to avoid with insomnia.
Caffeine
Caffeine is a known stimulant that can be found in coffee, soft drinks, some foods and also in certain medications. Foods that contain cocoa or chocolate and those that are coffee-flavored such as ice cream, yogurt and others; may all have hidden caffeine. Caffeine consumption may need to be cut back or eliminated altogether to fully manage insomnia.
MayoClinic.com recommends as a first step to avoid consuming caffeine after lunchtime to see if sleep improves. If symptoms continue, it may be necessary to cut out caffeine completely.
Sugary Foods
Sugar enters the blood stream and is quickly converted to glucose, which is the body's main source of energy. For this reason, sugar can provide a quick energy burst when a person is tired. However, stimulants such as sugary foods should be avoided close to bedtime when trying to manage insomnia, states the National Heart, Lung and Blood Institute.
Ideally, stimulants shouldn't be ingested for at least eight hours before bedtime. Everyone's sensitivity to sugar is different so it may take some experimentation to find what amount doesn't interfere with sleep. It may also be helpful to satisfy a sweet tooth with healthier choices, such as fruits that contain natural sugar.
Fruit takes longer to be digested, so blood sugar level doesn't spike as high as it can with other foods. This makes fruit a better nighttime snack then pastries, cookies, candies and donuts, which are digested more quickly and cause blood sugar levels to rise fast.
Alcohol
Alcohol may initially cause drowsiness and encourage sleep. However, those with insomnia shouldn't use it to treat symptoms. During sleep, the body cycles through various stages of sleep --- some deeper than others. A good night's sleep requires going through all of these stages.
According to the National Institute on Alcohol Abuse and Alcoholism, alcohol interferes with the body's ability to enter deeper stages of sleep which are the most restorative. If this occurs on a regular basis, it can lead to daytime fatigue and interrupt the ability to function normally. This means that regular alcohol consumption may make insomnia worse in the long run.
Tomato Products
Heartburn that occurs when lying down or sleeping, can also contribute to insomnia. To help manage symptoms, the Cleveland Clinic suggests avoiding foods such as onions, peppermint, chocolate, citrus fruits or juices, tomatoes or high-fat foods. These foods can make heartburn worse.
In addition, it's important to eat small meals especially before bedtime and to wait three to four hours after eating before lying down. Raising the head up slightly may also help to control heartburn and improve sleep quality. It may be helpful to keep a food-and-symptom diary to identify problematic foods.
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