Do you ever have trouble sleeping at night? Well, it may not actually be the stress of COVID or the state of the world or even your teenage kids that are making you toss and turn. But, simply it could be the foods that you eat before bed that is the culprit.
Ok, you probably know that pizza and and fries are not the healthiest of choices. Spicy nachos or pints of ice cream will likely leave you feeling bloated and uncomfortable and sleeping won’t be easy.
Here are a few foods that you should stay away from before sleep.
Hard cheese: Cheeses higher in saturated fat such as swiss, cheddar, blue, and parmesan can be challenging to digest, especially when you're laying down. Additionally, laying down too soon after eating cheese can make it easier for acid reflux to happen, causing discomfort and burning in the chest. If you do love cheese, have it earlier in the evening, at least 4 to 6 hours before bed. When my kids were small, and to this day (or night) my family loves a warm glass of milk at night. It really can help you fall asleep as the amino acid tryptophan helps relax you.
Dark chocolate: A better alternative to cheesecake, but beware of the caffeine. I am always amazed at my mother-in-law who can have an espresso at the close of dinner. Some of us are genetically fast caffeine metabolizers, and others are slow metabolizers—meaning caffeine stays in the body longer and has more side effects. Did you know that it takes 6 to 10 hours to eliminate caffeine, so if you want a piece of dark chocolate have it no later than noon to four pm (for a 10 pm bedtime). Unless you're sure you're a fast metabolizer, stay away from the dark chocolatey stuff. Want a sweet? A glass of dark cherry juice with a few walnuts is a good option. This combination provides melatonin to help regulate sleep and promote drowsiness.
Hamburgers- Beef is an excellent protein and iron source. But the protein and fat in the typical burger can take a while to digest. For a leaner protein alternative, try grilled chicken or turkey breast, which has way less saturated fat.
Matcha- I love a good hot or iced matcha. But, not at night. Matcha is a powdered form of green tea and has a pretty green color (love all the instagram posts!) and is loaded with antioxidants. The drawback is that it is loaded with caffeine and doesn’t help you to sleep well at night. Try pistachios (green too!) which contain antioxidants, as well as monosaturated fat, protein, and fiber- all ingredients which can keep you fuller longer and keep you from waking up hungry.
Snack foods- Foods like popcorn and pretzel and roasted salted nuts are not good for helping one to sleep. After consuming sodium-rich foods, you are likely to be thirsty which makes you drink more before bed and therefore interrupts your sleep with bathroom runs. Need a snack, try an apple and peanut butter (or another nut butter) as this snack will keep you feeling full throughout the night.
Want more ideas and information, contact me at rachel@livehealthynyc.com