That feeling of staring at the ceiling at half past 2 a.m. is a familiar feeling. Having a hard time sleeping could be really frustrating, especially when we need to wake up by 6 in the morning. Have you checked what you ate hours before bedtime? They could be the culprit. Today, we’re bringing you the 8 foods that may be keeping you awake at night.
8. Sweetened Popcorn
That innocent bowl of popcorn might do more harm than good. But did you know that snacking on sweetened popcorn gets 12 minutes less of sleep per night? We point to the added sugar and high glycemic index that cause blood sugar spikes that disrupt your natural sleep cycle. Instead, opt for air-popped popcorn as its special fiber promotes better sleep.
7. Orange Juice
Starting your day with a glass of orange juice is a classic for a reason, but ending the day with this drink is a different story. Citrus fruits are high in citric acid, which ramps up your stomach’s acid production. It can lead to acid reflux and heartburn since you’re lying down, trying to get sleep at night. The horizontal position causes stomach acid to travel to your esophagus, which leads to a burning sensation that leaves you restless.
6. Ice Cream
Your dessert of an ice cream bowl before bed might betray you in your rest. Why? They’re the perfect combination of sugar, fat, and dairy that disrupts your bedtime. Its high sugar content might cause a spike in your blood sugar, while the high-fat content slows down digestion, which leads to bloating and stomach distress. Also, sugar and fat can stimulate your brain, which contributes to restlessness.
5. Aged Cheese
Aged cheese might be the reason you’re tossing and turning all night long. Strong aged cheeses feature high levels of tyramine, which is an amino acid that spikes your heart rate and blood pressure. If you’re sensitive to tyramine, it can make it even harder for you to fall asleep. Also, the aging process concentrates the compounds, which is why the flavor disrupts your sleep. Consider less tyramine cheese made from pasteurized milk.
4. Tomato
Tomatoes are acidic in nature, which increases stomach acid production. With this, it contributes to heartburn and bloating, which makes it hard to sleep at night. Also, tomatoes are rich in tyramine, which increases brain activity and delays sleep. Yup, the combination of acid reflux and a brain stimulant isn’t really ideal before bedtime, so it’s better to avoid foods with tomato.
3. Processed Meal
One study revealed that processed foods disrupt your sleep. It’s all about the sugar and saturated fat content that reduces your sleep quality. What’s truly shocking is that even just one week of an unhealthy diet was enough to negatively impact deep sleep patterns. The inflammatory response interferes with your sleep, which also reduces the amount of slow-wave sleep that you get each night.
2. Dark Chocolate
Dark chocolate may be known for its health benefits, but make sure you don’t consume it before bedtime. Why? They contain the trifecta of stimulants such as caffeine, theobromine, and sugar. Theobromine is an alkaloid that gives cocoa its bitter taste, and it increases your heart rate, which causes restlessness for hours. Meanwhile, the cocoa is lower than coffee, but it still disrupts sleep by blocking the brain chemical adenosine, which promotes sleepiness.
1. Spicy Foods
Avoid those spicy buffalo wings for dinner at all costs. Why? It contains chili peppers that temporarily raise your body temperature and interfere with your body’s natural cooling process, which signals sleep. They also cause indigestion and acid reflux that would persist long after eating. They become even more effective as yoy lie down, making you feel the burning sensation in your chest and throat.