Coffee, tea, chocolate, and some sodas contain caffeine, a stimulant that can interfere with sleep. It's advisable to avoid consuming caffeine at least 4-6 hours before bedtime.
While alcohol might initially make you feel drowsy, it can disrupt your sleep cycle and lead to fragmented, less restful sleep. Limit alcohol intake, especially in the hours leading up to bedtime.
Spicy or heavily seasoned foods can cause indigestion and discomfort, making it harder to sleep peacefully. Avoid spicy meals close to bedtime.
Fatty or greasy foods can also cause indigestion and may lead to discomfort when lying down. Try to avoid heavy or high-fat meals before bedtime.
Sugary and rich desserts can lead to a spike in blood sugar, followed by a crash, which may disrupt sleep. Opt for lighter, healthier desserts if you have a sweet tooth in the evening.
Acidic foods, such as citrus fruits and tomatoes, can cause heartburn or acid reflux, making it uncomfortable to lie down and sleep. It's best to avoid these types of foods close to bedtime.
Foods high in refined sugars can cause fluctuations in blood sugar levels, potentially leading to disturbances in your sleep. Choose healthier, whole food options instead.
While some people find a small carbohydrate-rich snack helpful before bedtime, large or heavy carbohydrate meals may lead to discomfort and indigestion.