Insomnia triggers – avoid these foods and drinks, experts warn

health

by david randoseru

It seems like only yesterday that I last had coffee, but I stopped drinking coffee on weeknights.

Now that you've drank your Sleepytime tea, taken your melatonin, got your sleep mask and whale sounds app, why can't you sleep anymore?

According to sleep experts, other aspects of your diet that you haven't considered may be keeping you up at night.

Several doctors spoke to HuffPost about this topic. Here are some of the most common culprits that sleep sufferers should avoid, at least before bed.

Avoid spicy foods at dinner

Forget the hot wings at the bar or the curry at your favorite Indian restaurant, says Dr. Abhinav Singh, board-certified in sleep medicine and internal medicine, medical director of the Indiana Sleep Center, and medical reviewer for the Sleep Foundation. says.

Singh told HuffPost that spicy foods, especially if you're not used to eating them, can cause acid reflux, one of sleep's biggest enemies.

Dr. Ruchir P. Patel, a sleep medicine physician and medical director of the Arizona Insomnia and Sleep Research Institute, agreed.

“Eating spicy foods right before bedtime can cause acid reflux, which can make your brain hypervigilant,” he says.

Late night pizza and anything made with tomatoes is prohibited.

Unfortunately, tomatoes are a major trigger for GERD, Singh says. Eating takeout pizza with a hearty Italian dinner or a Saturday night movie can backfire on your efforts to sleep late. Of course, given the price of pizza in New York City in 2024, you might just skip the pizza anyway.

Patel says to wait at least three hours before going to bed, especially if your pizza has cured meats like pepperoni on it. In general, foods high in sodium and saturated fat (like pizza) should be eaten early in the evening, he advised.

Leave the burgers for lunch

Beef takes longer for your body to digest, so be especially careful with cheeseburgers dripping with ketchup, which can cause reflux, Singh says.

Of course, you can also try a different type of burger, one in the vegetable or vegan category, the expert advised.

There's a problem with your ice cream

Dr. Raj Dasgupta, chief medical advisor at Sleep Advisors, told HuffPost that eating sugary desserts late at night will disrupt your sleep.

“High sugar content can cause fluctuations in blood sugar levels, cause stomach problems, and make you more alert at bedtime, making it harder to relax and fall asleep,” he says.

Be especially careful with chocolate ice cream, Singh advised.

“Many people don't know that chocolate contains caffeine,” he says.

Milk (at bedtime) is for children and cats

A glass of milk before bed? That's a kid's story, Patel said.

“Due to lactose, milk can cause acid reflux in both children and adults,” he said.

If you absolutely need warm, frothy milk at night, try oat milk or another plant-based option, Patel suggested.

Flavored waters often contain caffeine

We all know to avoid consuming caffeine before bed, but trendy flavored drinks like vitamin water can contain huge amounts of caffeine, and you may You might not know it, says Patel. Always check the label, even if it's an electrolyte drink or a powder-based flavor pack, Singh added.

peppermint's secret revenge

Think a cup of mint tea before bed is the perfect cure for insomnia? That's not necessarily the case, warns Singh. Peppermint can cause acid reflux, but most people don't know it. (I will do that now.)

Here's what to eat instead

No fat, no spice, no sweetness. Nothing fun. Understood. What would you eat instead? Experts agree. Consume complex carbohydrates rich in fiber, such as brown rice, lentils, and whole-grain bread, and lean proteins, such as chicken and fish.

All of these foods are gentle on your digestive tract, which can help you sleep better, Dasgupta says.

Timing is also important, Singh said. The closer you get to bedtime, the less you should eat. Night snacks should be under 300 calories.

“A handful of nuts contains fiber and unsaturated fat, making them a great late-night snack,” he said.