Five foods to banish before bedtime to help you get the best sleep
It's World Sleep Day and we've got some tips that will hopefully help you enjoy the greatest snooze of your life this very evening and beyond.
But how do you get that, exactly? Well, you can start by banishing a load of sleep-defying foods before bedtime, that's how. While various things can negatively influence sleep, including stress and environmental factors, diet plays a really significant role. Certain foods can sabotage sleep quality and disrupt our natural sleep-wake cycle. By understanding the impact of these foods on sleep and making informed dietary choices, we can take proactive steps to dramatically improve our slumber.
Sleep specialist and therapist Denise Iordache from JoySpace Therapy and the brains behind the Sleep Better Perform Better online sleep programme, says: “Sleep is a crucial component of our overall health. Good, restorative sleep plays a fundamental role in cognitive function, mood stability, and physical health. Research has shown that insufficient sleep can impair cognitive abilities such as memory, concentration, and decision-making. Furthermore, sleep deprivation has been linked to mood disorders such as depression and anxiety, as well as an increased risk of chronic health conditions including obesity, diabetes, and cardiovascular disease."
So without further ado, let's take a look at the top five foods to reconsider consuming before bedtime:
Chocolate
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“Research published in the international ‘Nutrients’ journal suggests that consuming chocolate close to bedtime can have adverse effects on sleep quality due to its caffeine content. Theobromine, another compound found in chocolate, can also act as a stimulant, interfering with sleep patterns."
A study in the Journal of Clinical Sleep Medicine recommends avoiding chocolate at least 2-3 hours before bedtime to minimise its sleep-disrupting effects.
Ice cream
“Various studies highlight that, foods high in sugar, such as ice cream, can cause blood sugar fluctuations, leading to disrupted sleep patterns. Additionally, the high-fat content in ice cream can lead to digestive discomfort and disturbed sleep."
Research recommends enjoying ice cream as an afternoon treat and avoiding it at least 2-3 hours before bedtime to promote optimal sleep quality.
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Pizza
“Studies suggest that high-fat foods like pizza can delay gastric emptying and increase the risk of acid reflux, both of which can disrupt sleep. The combination of cheese and tomato sauce in pizza may further exacerbate reflux symptoms."
To minimise the impact on sleep, it's advisable to avoid pizza for dinner and at least three hours before bedtime.
Citrus fruits
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“Citrus fruits like oranges and grapefruits are acidic and can exacerbate acid reflux symptoms, leading to discomfort and disrupted sleep. Consuming citrus fruits close to bedtime may increase the risk of heartburn and indigestion, thus negatively impacting sleep quality".
To promote optimal sleep quality, it's recommended to avoid citrus fruits for dessert or as snacks in the evening, especially if you're prone to acid reflux.
Fast food burgers
“The high-fat content in typical fast-food burgers can contribute to acid reflux, causing heartburn and discomfort. The combination of protein and fat in burgers can stimulate the production of certain neurotransmitters and hormones that promote wakefulness (10), making it harder to drift off into deep, restorative sleep.
It is advisable to avoid fast foods for dinner and at least three hours before bedtime.
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