A nutritionist has revealed the five foods that are a definite no-go before going to sleep. Toby King, a renowned health advisor, has pinpointed five seemingly innocuous foods that could wreak havoc on your sleep patterns and ability to doze off.
If you go to sleep between 9pm and 11pm, like most people in the UK, then steering clear of these items a couple of hours before then is crucial, unless you fancy tossing and turning through the night.
“We’ve all heard the old tale that certain foods can cause nightmares, but what you eat before bed can impact much more than your dreams, it can affect your entire sleep quality,” Toby cautions.
Most savvy sleepers might already avoid caffeine and sugary snacks before bedtime, but according to Toby, a slew of other ‘anti-sleep’ foods potentially ruin people’s slumber.
He has revealed several surprising items that may be stealthily undermining your sleep schedule.
Onions
Onions could be the culprits behind a disrupted snooze for causing both acid reflux when lying down soon after consumption and uncomfortable bloating due to fermentable fibres. “Onions are a double troublemaker when it comes to sleep,” Toby details.
“Not only can they trigger heartburn, but their fermentable fibres might leave you bloated and uncomfortable. If you’re sensitive, it’s best to avoid them altogether in the evening.”
Protein shakes
As for muscle-building drinks, the expert advises that protein shakes before bed are off the table. Indulging in protein shakes before bed might aid muscle restoration while you snooze, but be wary as it can ramp up metabolic activity during rest time.
Nutrition expert Toby cautions: “Protein shakes are great for muscle recovery but sugary protein drinks can take longer to digest and can disrupt your deep sleep cycles and leave you feeling groggy the next day. If you drink protein, try drinking it early in the day for better sleep.”
Fermented vegetables
When it comes to fermented vegetables such as kimchi or sauerkraut, known for bolstering gut health, Toby advises steering clear at night. “You should save your fermented veggies for earlier in the day as at night they can cause bloating and digestive issues due to their high probiotic and acidity levels,” Toby says.
Aged cheese
Toby reveals, “Aged cheeses such as Parmesan, Brie or Gouda are rich in an amino acid called Tyramine, which can stimulate the release of norepinephrine.” Cheese can thwart your body’s relaxation efforts, giving energy bursts when tranquillity is needed.
Dark chocolate
Certain ingredients in dark chocolate can help you sleep such as Magnesium, Tryptophan and cocoa flavanols but dark chocolate can also include stimulants and should be avoided before bedtime. Toby explains: “Dark chocolate contains theobromine which is a natural stimulant, spicy dark chocolate also includes capsaicin which can raise your body temperature and leave you feeling relentless and sweaty at night.”
Some foods and drinks that may help you sleep include:
- Complex carbohydrates: Foods like whole-wheat toast or oatmeal trigger the release of serotonin, a hormone that can make you sleepy.
- Turkey Contains tryptophan, an amino acid that increases melatonin production and can make you drowsy.
- Fatty fish: Contains omega-3 fatty acids and vitamin D, which can help regulate sleep.
- Nuts: They contain melatonin, and some nuts, like pistachios, have high levels.
- Bananas: They contain potassium, which helps promote muscle relaxation.
- Almonds: They contain magnesium, which helps promote muscle relaxation.
- Warm milk: The dairy in warm milk can help you sleep.
- Chamomile or peppermint tea: These herbal teas are considered sleep-inducing.
- Tart cherry juice: May help you stay asleep longer and wake up less at night.
