“If you have tried every possible sleeping pill and, despite that, you continue to struggle to fall asleep, it may be because the main culprit for your insomnia is your diet,” explains Cheryl. Lythgoe, nurse and patient welfare specialist at a British health center.
After having recalled the essential rules for sleeping well at night, namely:
- Avoid eating late at night
- Control portion sizes to avoid disrupting digestion
- Avoid stimulants like sugar or caffeine
the nurse has drawn up a list of 5 foods that you should absolutely avoid eating in the evening when you regularly suffer from insomnia.
#1 Chocolate
The high levels of caffeine in chocolate make it a poor choice for late-night snacking. Just like coffee, tea and energy drinks, you should stop eating them 4 to 6 hours before sleeping.
#2 Cheese
It’s one of the worst foods to eat before bed due to its high levels of tyramine, a chemical compound that naturally makes us alert. Tyramine encourages the adrenal glands to release the so-called “fight or flight” hormone, which increases our state of alertness for several hours.
#3 Spicy foods
Spicy foods, such as curries, hot sauce and mustard, contain high levels of capsaicin, which raises body temperature, disrupting sleep. Add to that the energy required to digest spices, and you can say goodbye to deep sleep.
#4 Ice cream
Ice cream, like any food high in sugar, causes blood sugar to spike and then drop while you sleep. This alerts the adrenals which, in turn, increase cortisol levels and wake the body from sleep.
#5 Chips
A study of the European Society of Endocrinology showed that salty foods, such as chips, were among the worst foods to eat before bed because they contribute to disrupted sleep. Experts recommend stopping eating them at least 2 to 3 hours before bed.
Source :The best and worst food for sleepBenenden Health
