Nutritionist Warns Against Five Food Groups Before Bed
A nutritionist warns that caffeine, spicy foods, high-sugar items, gas-producing foods, and alcohol before bed disrupt sleep quality, while tryptophan-rich foods like milk and lean meat can help promote better rest.
Many people lie down to sleep but end up tossing and turning all night. While stress and irregular sleep schedules are common culprits, dinner and late-night eating can also significantly impact sleep quality. Nutritionists recommend avoiding five groups of foods and beverages before bed: caffeinated drinks, spicy foods, high-glycemic-index foods, gas-producing foods, and alcohol, as these can make falling asleep difficult or cause frequent nighttime awakenings.
Caffeine and spicy foods increase the likelihood of insomnia. Lin Siuhang, a nutritionist from Good Food Class, explains that caffeinated beverages stimulate the nervous system, making it take longer to fall asleep and reducing sleep quality. Examples include coffee, tea, cola, chocolate, and energy drinks. Spicy foods containing chili peppers and strong spices can cause heartburn or acid reflux, making sleep more difficult.
Sweets and high-sugar foods may disrupt sleep. High-glycemic-index foods like candy and processed foods may cause initial drowsiness, but rapid blood sugar spikes followed by drops can interfere with sleep quality and increase nighttime waking. Gas-producing foods such as carbonated drinks, potatoes, and sticky rice, as well as bloating, also disrupt sleep. Alcohol may help with faster initial sleep but causes frequent nighttime awakenings, reduces deep sleep duration, and leads to waking early without feeling refreshed.
Consume foods rich in tryptophan to promote better sleep. For those wanting to improve sleep quality, Lin recommends eating foods rich in tryptophan, an amino acid the body uses to produce serotonin and melatonin, which regulate the sleep cycle. Tryptophan-rich foods include milk, soy products, lean meat, and whole grains. Additionally, consume vitamin B6-rich foods like salmon, bananas, and avocados, as B6 supports nervous system function and promotes tryptophan metabolism, enhancing sleep quality.
Improve sleep habits and see a doctor if insomnia persists. Beyond dietary changes, establishing good sleep behaviors is equally important: maintain consistent bedtimes and wake times, avoid mobile phones and electronic devices before sleep, and exercise regularly. However, if sleep problems persist for an extended period, consult a doctor for proper evaluation and treatment.
