Quality sleep is no less important for health than preventive examinations, a carefully and carefully selected menu, physical activity in accordance with the physical condition, the capabilities of the body and age, and the refusal of harmful habits. It turns out that sometimes we ourselves harm our sleep. Only a small percentage of sleep-related problems are caused by diseases or sleep disorders.
Most are related to our actions – activities before sleep, medications, choice of movies and shows before bedtime, unhealthy and harmful habits, choice of bedding and mattress, and even the dinner or food we eat before sleep. See which foods we should not eat late anymore and why, keeping in mind that if you work a night shift, these foods are not suitable for your late night snack, but for your breakfast. Understandable why, right?
A doctor shared: What we should not eat in the evening and before going to bed
What foods should we not eat late at night?
The question of which foods we should never eat late at night should be understood as which foods we should not eat before sleep. Among them are:
1. Onion and garlic
Contrary to all the advice you’ve heard that you should eat garlic and onions in the evening so that the unpleasant smell does not disturb the people around you and your interlocutors during the day, onions on the table in the evening before going to bed is a bad idea. Eating onions before bed can cause acid reflux, which in turn can interfere with quality sleep. What to do?
Clearly, onions at breakfast are not a good idea, as you’ll be bothering everyone with your breath if you’re not at home. What’s more, sweat also has an unpleasant smell if you overdo it with onions, so in hot weather, a breakfast with garlic or onions included will also be a problem. However, there is a solution – focus on the onions after you get home from work if you intend to spend the evening at home.
That way, it will have time to digest and not cause heartburn during sleep, and you won’t have to worry about bad breath or it bothering others. This effect – reflux – is observed with the consumption of both roasted and raw onions and is especially likely to occur when you are lying down, but still the advantage is roasted onions – it does not have a pungent smell and can safely to eat it during the day so that it does not disturb the quality of your sleep at night.
2. Energy bars
Designed to provide energy to the body, these energy bars are not suitable before sleep, as a body full of energy does not relax easily.
Shop salad with onions and an aperitif is the worst possible combination, which, unfortunately, we find on the table of every second Bulgarian before sleep. Why are tomatoes on the ‘foods to never eat late at night’ list? Because of their acidity. They can easily cause acid reflux when you’re lying down, making them a highly inappropriate bedtime meal. Especially if you combine them with onions and brandy.
Save the tomatoes for lunch or consume them at least two hours before bed. If you are also excited about the topic of alcohol – it is also not suitable. It doesn’t relax you like you probably think it does, it doesn’t soothe you and put you to sleep. On the contrary, alcohol has a negative effect on sleep. Studies show that drinking alcohol before bed reduces the quality of your sleep and increases the likelihood that you will wake up during the night.
What fruits are best to eat in the evening?
What we said about tomatoes also applies to citrus fruits and white wine. Acidic foods are taboo before sleep if you care about sleep quality.
4. Too salty foods
Salt causes fluid retention and bloating, and when you eat salty foods before bed, you’ll also wake up at night to drink water. So the damage will be two-fold – not only are you bloated, but the quality of sleep is also poor – waking up too often cannot provide you with the necessary sleep that you need and after which you will feel rested.
5. Foods rich in sugar
If you love sweet treats, try to consume them during the day and as moderately as possible. If you eat them before sleep, you seriously endanger not only your waistline, but also your health. Eating sugary foods causes your blood sugar levels to spike before they crash. And fluctuations in blood sugar levels can cause restless sleep. So dessert, including raisins and some overly sweet fruits, should be eaten at least 2-3 hours before sleep.
6. Liquid foods
While soup is ideal for lunch and liquids in general are very beneficial and help you stay hydrated, eat less solid food, absorb fewer calories at the expense of more vitamins and minerals, consuming liquids late in the evening and especially before sleep can lead to sleep disturbance. You will wake up more often to go to the bathroom, and certainly waking up frequently is not a prerequisite for a good sleep from which you will wake up rested.
You should certainly also avoid heavy foods, those with hidden caffeine content and those to which you have noticed some intolerance.