World Sleep Day: 6 types of foods and drinks that affect sleep and are not coffee

Chocolate contains caffeine, which makes it difficult to fall asleep and have a deep sleep.

Photo: Dark Chocolate / Shutterstock

Some foods and drinks can make it more difficult to fall asleep and stay asleep. It’s not just products that contain caffeine that can rob you of sleep.

Here are six foods and drinks that you probably want to avoid consuming shortly before bed to sleep better.

1. Alcohol

Alcohol is a central nervous system depressant and although it can initially make you feel relaxed and drowsy, affects the quality and duration of sleep.

The Sleep Foundation notes that people with alcohol use disorders commonly experience symptoms of insomnia. It also states that studies have shown that Alcohol consumption can exacerbate the symptoms of sleep apnea.

2. Spicy food

Spicy foods can affect your sleep in two ways, one of which is hindering the natural decrease in body temperature during sleep and the other is because they can cause heartburn and affect sleep.

“If you have sleep apnea, your symptoms can also worsen if the accumulated acid irritates your airways,” shares Johns Hopkins Medicine.

3. Energy drinks and other caffeinated products

Caffeine stimulates the central nervous system, helps you stay awake and gives you a boost of energy. But coffee is not the only drink that gives you caffeine, naturally, it is also found naturally in the green tea, black tea, cocoa, guarana and yerba mate. You can also consume it in colas, energy drinks, medications and supplements.

While a cup of coffee provides 95 mg of caffeine, energy drinks can contain 160 mg or more of caffeine.

4. High-fat foods

Sifting through a fat-laden cheeseburger and fries can keep you awake as a high-fat diet disrupts sleep.

5. Foods with added sugars

Foods with a high glycemic index and high in added sugars they cause significant spikes and dips in blood sugar levels and can negatively affect sleep. They can promote insomnia and difficulty staying asleep.

6. Heavy food

If you intend a heavy meal, it is better to consume it at least 4 hours before going to bed. Eating close to bedtime can cause indigestion and trouble sleeping, as digestion slows down when you sleep. Protein-rich foods like steak and chicken take a long time to break down.

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