Insomnia is a growing problem.
And many are surprised, after years of luxurious sleep, to suddenly find themselves staring at the ceiling counting sheep. Insomnia is something that we are more at risk for every year that we live. If you find yourself unable to get good shut-eye, your doctor will most probably talk to you about stress.
But you need to also investigate your diet. There are certain foods that, especially when eaten right before bedtime, can be very disruptive to sleep. Do you feel like your sleep quality could be improved? Then look to your diet for to remove these foods before bed.
Alcohol –
You probably have a drink or two when you want to relax. And since stress is a main culprit of insomnia, it makes sense that a couple of drinks would be a natural solution for getting some extra sleep. However, there’s a catch. Alcohol has a two-part effect on the body. At first, it will relax you, which can help you feel ready for sleep. However, as the alcohol is digested, it eventually becomes very stimulating to the brain. So you may fall asleep easily after a couple of drinks, but you’ll awake after only a couple of hours having had less than adequate rest.
Tomatoes –
This includes things like tomato sauces or tomato based soups. Tomatoes can be hard on the digestive system and can be especially problematic when consumed in the few hours leading up to bedtime. Tomatoes can also cause acid reflux. This happens when stomach acid goes the wrong direction back up into the esophagus to create a burning sensation. This risk of acid reflux is exacerbated when lying flat like when trying to sleep. So eating tomatoes near bedtime can create insomnia-inducing discomfort.
MSG –
Monosodium glutamate, otherwise known as MSG, is most known for being a common additive found in Chinese food restaurants. However, MSG is also added to a bevy of the processed foods found on store shelves. And the problem with MSG is that it can be very stimulating to the brain with this effect becoming more exacerbated with each birthday that you celebrate. The blood-brain barrier becomes more porous with age, allowing for an increased response to MSG. So while you may have downed carton after carton of takeout in your 20s with no effect, you may find yourself tossing and turning from the same diet in your 50s. So MSG is a danger food for insomnia.
Sugar –
The sweet stuff contributes to insomnia is two ways. First, sugar can make the brain very active. So eating sugar, especially in the late afternoon or evening, can make you super hyped up come bedtime. Second, a high sugar diet, even if consumed mostly in the morning, can cause middle of the night awakenings. This is because frequent sugar consumption can result in extremely low blood sugar in the middle of the night. And the body’s natural response to extremely low blood sugar is a stimulating boost of cortisol to the brain, which will leave you wired at 2 am.
Spicy foods –
Eating the hot stuff before bed can be very disruptive to sleep. First of all, spicy foods, just like tomatoes, can exacerbate acid reflux symptoms when lying down, But the potential disruption goes deeper than that. Spicy foods are very warming to the body. And the internal heat created can become very stimulating to the brain. A spicy dinner very well may end with you being wide awake in the middle of the night.
Chocolate –
So having coffee late at night is an obvious contributor to insomnia. But you probably don’t think twice about having a piece of chocolate. While chocolate does not contain as much caffeine as the average cup of coffee, it is still one of the largest sources of caffeine in your diet. And eating it in the late afternoon or evening may lead to restless sleep. Not to mention that chocolate almost always also contains an additional simulator, sugar. So move your chocolate indulgences to earlier in the day for a more restful evening.
High-Glycemic Carbohydrates –
This group of carbohydrates includes starchy vegetables like potatoes and pumpkin as well as all bread, noodles, pizza crusts and more. These foods turn to sugar very quickly in the body. And this will make your blood sugar crash in the middle of the night. And just like with sugar, a stimulating 2 am surge of cortisol will likely follow. Which means that even if you fall asleep right away, your sleep quality won’t necessarily be stellar.
So what should you eat before bed?
The best recipe for amazing sleep is a plate full of vegetables, a good source of protein some healthy fat and an optional small portion of whole grains. And of course, blissful sleep isn’t all about diet. There are other practices and routines that, when practiced with the right diet, will greater increase your chances of winning against the insomnia monster.
And even if you don’t currently experience insomnia or disrupted sleep, it is a good idea to follow these diet tips. Nobody is immune, and insomnia often develops suddenly after years of blissful snoozing. Don’t wait until you’ve counted your five-thousandth sheep to institute these healthy diet practices. Protect your future from tossing and turning by eating for restful sleep today.
Oops! I usually drink hot chocolate before bed. May have to rethink this.
I am not at all surprised that spicy food is not ideal before bed.
Phoenicia, I had a super spicy meal before bed about a year ago. I woke up fully awake in the middle of the night. It is crazy how disruptive spicy foods can be to sleep.
I can understand why all the foods not to eat before bed are on the list and I generally avoid them before bed, but the idea of eating vegetables before bed isn’t particularly appealing either. As children, we often had a bowl of cereal before bed. How does that rate as a adult bedtime snack?
Hi, Donna. I would more recommend eating vegetables with dinner than a before bedtime snack. Right before bed I might recommend some peanut butter, some seeds, or a small amount of protein. I tend to think of cereal(even the healthy sounding ones) as something more like a dessert or an occasional treat. I’m not a huge fan of having it right before bed.
Great detailed post, and I particularly liked it as Ive suffered from insomnia for years. people are so misinformed about alcohol and often think it helps them to sleep but of course its the complete opposite. I like meditation and on a simpler note, I find a bowl of cereal is great to help me nod off.
Sorry to hear that you’ve suffered from insomnia for so long. I’m glad that you’ve worked to find ways to help the situation. And I think meditation really should be used more often as a method of insomnia relief.
Quite an eye-opener Erica! I don’t eat anything for several hours before bed and while I will admit I rarely manage to sleep through the night these days what wakes me up is work rather than food. I vividly remember before taking the plunge to work at home wondering if I would be disciplined enough to do this without the added pressure of external deadlines and influences. Well, slap me upside the head because if anything I’m more driven than ever! I wake up with dialogue running through my mind and the next thing I know I’m pounding away on my computer writing or working on a design for my new line of motivational products. Still, I take your advice to heart because getting enough quality rest is important and the last thing I want is to be found one day slumped over my laptop! Thanks for the tips and inspiration. 🙂
A lot of people share your problem, Marquita. I’m not sure how big your home is, but perhaps if you moved your work area and your computer out of the bedroom so you have to actually change rooms if you want to work in the middle of the night. Though, I imagine that if you’re stressed enough about a deadline, you’ll find a way to work even if you move your work area. It is funny because I also have trouble disciplining myself to only work certain hours. However, I’ve never been tempted to work in the middle of the night. I like my sleep!
Erica, I used to be able to sleep like a baby, anytime, anywhere. Now I feel fortunate if I manage to get 6 hours of uninterrupted sleep. I like the idea of eating some nuts before bedtime – definitely going to try that along with a glass of lemon water. We`ll see what happens.
Just be careful with the water, Lenie. This will obviously increase your chances of needing to wake up in the middle of the night for a bathroom break!
Thanks for these tips, Erica. I suspected most of these as being less than acceptable pre-bed snacks but I was surprised by tomatoes and potatoes.
Of course, it depends on the individual, Ken. Not every food impacts every person the same way!
This is an opportune post for me right now. I have been having insomnia for the last 6 months, maybe more.
I will try these food suggestions, hopefully I can finally sleep at night.
So sorry to hear about the insomnia, William. It is really tough to go through that. I went through a year of difficult sleeping after having slept perfectly my entire life. I finally got to the other side and diet definitely was a factor that helped.
Ughhh chocolate after the kids go to bed is my secret!! I didn’t think about the alcohol and tomatoes though, but it does make sense too. Thanks for the help!
I used to have chocolate frozen yogurt almost every night so I feel you. Have you tried carob? Kind of like chocolate but caffeine free!
I didn’t know about some of these no-no’s. I don’t usually have anything to eat before going to bed. Interesting how each of those types of foods foil sleep!
Beth, even eating these foods for dinner can cause insomnia. But again, it depends on the individual so not everyone will react the same way, and our reaction can also change with time.
I am lucky if I can get six hours of sleep, and it’s been that way for years. I try not to eat before bed, but how many hours is considered acceptable to eat food and let lapse before trying to get to sleep?
Jeri, there are so many different theories about this and it really depends on the person. I would say that if you’re having trouble with waking early that trying a snack in the hour before bed might be helpful. Maybe something as simple as a spoonful of nut butter. Whatever you choose, a snack with protein and a little fat tends to be a good choice.
I’ve made quite a few mistakes on this list. I need to watch my late night alcohol intake and watch out for those spicy foods.
Alcohol is a big one, Jason. Lots of us drink at night (because if you have a job, you’re probably not drinking during the day. At least I hope you’re not!)
OMG!!!!!! I have been eating a Sweets or two before bed since the holidays are here my moms always brings these awesome sweets that they give her at her job. 2nd wine lolzzz {enough said} definitely printing this out to keep as a reminder lol thanks <3
Stay away from eating Cheetos and Kentucky Fried Chicken and other product like these. High MSG 😠😢