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WE all dream of having a decent night’s sleep, and as much as a bedtime ritual can help provide a solid slumber, what you eat before bed can have an impact too.
Generally, ditching sugary or spicy foods, caffeine, and alcohol in the hours before bed is always recommended, but your go-to after dinner snack might be worse than you think.
A nutritionist reveals the late-night snacks that could be keeping you awake[/caption]
A tea and biscuit might be your guilty pleasure, but it could be the reason you’re struggling to sleep[/caption]
“If you do want a small snack before bed, try to include foods that contain both protein and carbohydrates,” Rhiannon, a registered nutritionist and author of The Science of Nutrition, told Fabulous.
“All proteins contain small amounts of the amino acid Tryptophan, which promotes sleep as it helps with the production of sleep-inducing hormones serotonin and melatonin. However, for tryptophan to be effective it needs to be eaten with a carbohydrate-based food.”
Rhiannon, who’s also a podcast host of Food For Thought, suggested having a glass of warm milk, cheese on a slice of wholemeal toast, or a small handful of nuts and dried fruit.
Here the experts revealed to Fabulous exactly what you should avoid before bed and why your cheeky tea and biscuit could be the culprit.
Tea and biscuits
Having a cup of tea just before bed is a ritual for many, however, this seemingly relaxing routine will affect your sleep, according to Daniel Harris, a nutritionist from online electric bike store E-Bikes Direct
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“Black tea contains caffeine, which acts as a stimulant, meaning you experience a feeling of alertness just before bed,” he said.
“In a similar way to caffeine, sugar in biscuits also acts as a stimulant as glucose is absorbed into the bloodstream, meaning more chance you will wake up suddenly in the night.”
Rhiannon said that processed foods, in general, have this effect, including biscuits, crisps and cake.
“These simple sugars are digested much faster in the body and release energy more quickly. This may lead to what we would call a ‘sugar rush’, which when you are trying to wind down and go to sleep will not be very helpful,” she said.
Instead, choose a tea with no caffeine and avoid the biscuit entirely, Daniel suggested.
“If you can’t go without a late-night snack, then opt for cherries, which produce melatonin and help you sleep.”
Grapefruits and oranges
Highly acidic fruits, such as grapefruit and oranges, are best avoided as they can cause and worsen heartburn for many.
“These fruits are especially harmful as heartburn is worse when lying down anyway, so by eating these foods too close to bedtime then you risk an uncomfortable night’s sleep,” Daniel said.
Sugar in biscuits also acts as a stimulant as glucose is absorbed into the bloodstream, meaning more chance you will wake up suddenly in the night.
Daniel Harris
“If you do suffer from heartburn, then ideally you should avoid eating anything two hours before bed, otherwise have a banana instead. Bananas especially help you sleep, as they are filled with natural relaxants magnesium and potassium and are easy for your body to digest.”
Fruit juices
The experts say to avoid fruit juices late at night including orange, apple and pineapple, as the sugars in juice are absorbed quickly into your bloodstream, this results in a sudden surge and then a drop in energy levels.
Daniel explained: “This shift in energy causes your glands to release stress hormones, which means you are more likely to wake up suddenly at night, therefore disrupting your sleep.
“For a late-night refreshment, stick to water or milk which helps boost the production of melatonin, the sleep hormone which helps control your sleep cycle.”
Cheese
Certain cheeses should be avoided too close to bedtime, but luckily some actually make an ideal bedtime snack.
“Strong cheese such as gouda contains an amino acid called tyramine which increases the production of stress hormones, leading to increased alertness, which is the last thing you need before going to bed,” said Daniel.
However, you don’t need to avoid all cheese, in fact, the myth that cheese causes nightmares is exactly that – a myth.
“Instead, choose mild cheeses such as cheddar or halloumi, as these aren’t known to cause any side effects.”
Mint
After-dinner mints may seem like the perfect palate cleanser or peppermint tea may seem perfect for unwinding, but the reality is that peppermint has more of a stimulating effect, Daniel explained.
He said: “Instead of mint tea, opt for a more relaxing herbal tea such as chamomile, jasmine or lavender tea, which all promote sleepiness.”
Alcohol
You might think a glass of wine or a cheeky spirit helps you get to sleep, and it probably does because alcohol has a sedative effect.
But even drinking even a small amount of booze disrupts your sleep cycle, according to the experts.
“When falling asleep too soon after drinking, you instantly enter a deep sleep, which means you lose out on the Rapid Eye Movement (REM) sleep stage,” Daniel explained.
To avoid disrupted sleep, ensure you drink enough water to keep hydrated during the day and avoid drinking alcohol at least 4 hours before bedtime.
Daniel Harris
“This is an important restorative stage of sleep that our bodies require, which is why we wake up feeling more sluggish.”
Rhiannon said alcohol in general acts as a stimulant to the body and increases appetite, which you certainly don’t need when you’re trying to fall asleep.
That aside, Daniel said it increases urine production and makes you feel more dehydrated so you could be waking up more frequently through the night.
“To avoid disrupted sleep, ensure you drink enough water to keep hydrated during the day and avoid drinking alcohol at least 4 hours before bedtime,” Daniel said.
Meanwhile, I’m a psychologist – the five simple breathing exercises that relax your brain and help you fall asleep in seconds.
And this expert reveals the food packet secret codes you’ll wish you’d known sooner and what those coloured dots REALLY mean.
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Citrus fruits, such as oranges, can worsen heartburn so it’s best to be avoided before bed[/caption]
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