Coffee, tea, energy drinks, and chocolate contain caffeine, a stimulant that can interfere with your ability to fall asleep and stay asleep. Avoid these beverages in the hours leading up to bedtime.
Spicy dishes can lead to heartburn or acid reflux, which can be uncomfortable when lying down. These symptoms may disrupt your sleep, so it's best to avoid spicy foods close to bedtime.
High-fat and fried foods are harder to digest and can lead to indigestion or discomfort when lying down. They can also increase the risk of acid reflux, so it's advisable to skip these foods before bedtime.
Sugary foods and beverages can lead to spikes and crashes in blood sugar levels, potentially waking you up during the night. They may also contribute to restless sleep and nightmares. Avoid sugary snacks, desserts, and soda before bedtime.
Eating a big, heavy meal close to bedtime can lead to indigestion, discomfort, and disrupted sleep. Try to have your largest meal earlier in the evening and keep your nighttime snacks light.
While alcohol may make you feel drowsy initially, it can disrupt your sleep patterns and lead to poorer sleep quality. It can also contribute to snoring and sleep apnea. It's best to limit alcohol consumption, especially in the hours before bedtime.
Citrus fruits like oranges, grapefruits, and their juices are acidic and can trigger acid reflux or heartburn in some individuals. Avoid consuming citrus fruits or juices close to bedtime.
Foods rich in protein can take longer to digest, potentially causing discomfort when trying to sleep. While protein is essential for a balanced diet, it's a good idea to avoid heavy protein-rich meals in the evening, especially if they are high in fat.