Indulging in a bedtime snack is ritual many people enjoy. The type of food you choose to eat late at night can impact your sleep and how you feel the next morning. The food eaten before going to bed may not have a chance to fully digest and that can lead to cramping and excess gas in the morning. When you get into bed and lie down, your digestion naturally slows and may cause some discomfort. As a result, your sleep may be disturbed. Some foods are worse than others to eat immediately before retiring.
High Sugar Foods
Foods with a high sugar content should be off limits late in the evening because they can lead to unpredictable blood sugar levels that can be disruptive to sleep. In addition to possibly contributing sleeplessness, the added carbohydrates may lead to excess body fat since it won't burn off as easily while you are sleeping.
Ice cream, while a popular nighttime snack, is probably not the best food to consume prior to bedtime because of its high amount of sugar. Sugary cereals and sweet treats like donuts should be also be avoided.
Greasy, Spicy and Acidic Foods
Avoid tomato-based foods, such as spaghetti sauce, chili and pizza before going to bed. The tomato sauce and its high acidity may result in extra overnight trips to the bathroom causing unnecessary disruptions to sleep. Other foods to avoid include garlic and onion, fatty, fried and spicy foods as well as citrus fruits and mint flavorings. These may all contribute to acid reflux (gastric juices containing acid travel back from the stomach into the esophagus).
Caffeinated Foods
Food and beverages that are high in caffeine should be avoided late in the evening since they may keep you awake longer than you desire. They include chocolate, coca mix, pudding, coffee, cola and tea.
Alcohol and Other Beverages
Alcohol may initially have a calming effect and seem like a good way to unwind before heading to bed. While it may help you drift off to sleep, the relaxing effects of alcohol can be short-lived and you may wake up in the middle of the night and fail to get a restful night's sleep.
It's best to stop drinking all liquids about one and a half hours before going to bed. This will avoid unnecessary overnight trips to the bathroom overnight that cause sleep disruptions.
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