The Secret Recipe for a Good Night's Sleep
Tossing and turning at night? It might be your diet. Just as there are certain foods you shouldn't be feeding your stomach first thing in the morning, you should also be careful with what you eat before bed. If you're looking to catch some better ZZZs, here are 10 things to avoid consuming at bedtime—and 10 foods for a good night's rest.
1. White Bread
You might be tempted to fix yourself a sandwich as a late-night snack before bed, but white bread isn't the pick you should go with. Not only is it made of refined carbs, it's also a high glycemic index food, meaning it'll spike your blood sugar levels right as you eat it.
2. Pizza
A slice of pizza is a delicious treat to indulge in pretty much any other time than right before hitting the hay. Apart from it being greasy and heavy, the cheesy, tomatoey base is the main culprit, being both rich in fat and acidic. If you want to avoid heartburn and stomachaches, save that slice for the next day.
3. Spicy Food
Even if you have a high spice tolerance, capsaicin—the component in chilli peppers that causes a burning sensation—isn't great for the gut before bedtime. Spicy foods and condiments can lead to indigestion, heartburn, and acid reflux, making it far more challenging to fall asleep. Some even say that spice can cause oddly vivid nightmares.
4. Desserts & Sugary Treats
Thinking of snacking on cookies, cake, or ice cream before bed? Think again! Sugary treats and decadent desserts are best saved for earlier in the day, not right before sleeping, as they spike your blood sugar levels and make it more difficult to catch your ZZZs. Chocolate is another one to avoid: not only is it sweet, it also contains caffeine.
5. Fried Food
Greasy fried food, like your typical fast food order of burgers and French fries, should also be avoided. They make your digestive tract work overtime as foods high in fat take much longer to break down. If indigestion and heartburn aren't keeping you wide awake, you're probably running to the bathroom.
6. Acidic Food or Citrus Fruits
Even a glass of orange juice isn't safe. Highly acidic foods, like tomatoes, grapefruit, oranges, lemons, and others, will only irritate your stomach and trigger heartburn or acid reflux. Plus, they also act as diuretics, meaning you'll be more likely to get up in the middle of the night to empty your bladder.
7. Caffeine & Carbonated Drinks
We all know coffee before bed is a big no-no due to caffeine, but that means carbonated drinks and tea are also out of the question. A stimulant, caffeine disrupts adenosine receptors in the brain and keeps you awake. Stick to having your morning cup of Joe, but steer clear of it come late afternoon and evening.
8. Chips
Want to avoid night terrors? Don't eat chips before bed. Studies have seen a correlation between processed foods and a spike in nightmares, due to the high-fat content in these ultra-processed crisps. And if they're not giving you scary dreams, they'll likely upset your stomach and keep you awake.
9. Bacon & Cured Meats
There's a reason why bacon should only be a breakfast food and not a late-night snack option. For one, it's extremely high in fat, which can lead to indigestion. But cured meats like this are also extremely salty and processed, which can raise your blood pressure levels in addition to keeping you awake.
10. Nightshades
Nightshade is a family of plants that contain alkaloids, such as solanine, which can be toxic if consumed in high amounts. Tomatoes, eggplants, potatoes, and bell peppers are just some examples. Some people may be sensitive to solanine, which can disrupt sleep and cause insomnia. If you suspect nightshades are at fault for your sleeplessness, avoid eating them before bed to see if that resolves your issues.
Now that we've covered some things you shouldn't eat before hitting the hay, let's jump into 10 foods you should eat instead for a good night's rest.
1. Goji Berries
Rich in antioxidants, goji berries or goji berry juice, makes a great drink before bed. Research has shown that these tiny fruits can ease symptoms of depression and anxiety, promoting better sleep. Plus, they also contain a high amount of melatonin.
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2. Chamomile Tea
Instead of drinking caffeinated tea before bed, brew up some chamomile instead. Known to relax the body, this flowering herb has anti-inflammatory effects, heart-healthy flavonoids, and immune-boosting antioxidants—including components that induce drowsiness.
3. Nuts & Nut Butter
Nuts, such as almonds, walnuts, or pistachios, are a great source of melatonin, magnesium, and healthy fats, which can help promote sleepiness and a better night's rest. If you're looking for something slightly more indulgent, reach for some peanut butter toast.
4. Hummus
Rich in vitamin B6 and tryptophan—an amino acid that aids the body in releasing melatonin and serotonin—hummus is a filling dip that makes for a great late-night snack. Plus, it's also high in protein, keeping you fuller for longer.
5. Oatmeal
We know—it might seem odd that a breakfast staple like oatmeal would be included in the list of foods to eat before bed, but a warm bowl of oatmeal might be exactly what your body needs to sleep. Plus, not only are oats packed with B vitamins, tryptophan, and melatonin, they also help regulate blood sugar levels to prevent spikes and crashes that could disrupt rest.
6. Figs
If you find yourself craving sugar before bedtime, you might want to try snacking on figs instead. Naturally sweet and high in minerals, like potassium, magnesium, iron, and calcium that help maintain proper muscle function, these tear-shaped fruits might be just the secret to a good night's sleep.
7. Cherries
Cherries are another fruit that's high in melatonin. Tart cherry juice, in particular, is often touted as the best drink to have before bed, being both rich in important nutrients—think phosphorus, magnesium, and potassium—and antioxidants. Plus, research has also shown that it may even relieve insomnia.
8. Popcorn
Surprised? Don't be. Popcorn doesn't have to be unhealthy so long as you don't make it so. Instead of opting for high-fat buttery or decadent popcorn flavors, try keeping it plain and simple and air-popping it to avoid excess oil. That way, you can have your cake (read: popcorn) and eat it, too.
9. Turkey
Turkey is yet another food that contains tryptophan, which promotes drowsiness, so ignore the side-eyes you might get for choosing this as your late-night snack. Just be careful to not go too overboard with what you pair with your turkey meat, as high-carb mashed potatoes and gravy might cause bloating and indigestion than help you sleep.
10. Kiwis
Low-calorie and extremely nutritious, kiwis make an excellent bedtime treat. Rife with antioxidants, which prevent inflammation, relieve stress, and may make you sleepy, this green fruit packs a punch. And that's not all it offers—the sleep-promoting effects of kiwis are often credited to its high serotonin content, which helps regulate your circadian rhythm.
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