Title: Late-Night Snacks That Could Be Keeping You Up
Publication Date: Sep. 19, 2023
Author: Adriana Diaz
A recent report from Benenden Health has revealed the top five foods that may be hindering your sleep. According to nurse practitioner Cheryl Lythgoe, if you’re struggling to sleep even after trying various remedies, it could be because of the wrong foods you consume before bed.
The experts at Benenden Health emphasized the importance of not eating too late or going to bed hungry, monitoring portion sizes, and avoiding caffeine and refined sugar close to bedtime. The Centers for Disease Control and Prevention recommends that adults should aim for at least seven hours of sleep every night, but many Americans are falling short of this target, possibly due to these foods.
The report highlighted the following foods as potential sleep disruptors:
1. Chocolate: Despite being a sweet treat, chocolate contains high levels of caffeine. Consuming caffeine before bed can increase rapid eye movement (REM) sleep, leading to grogginess in the morning.
2. Cheese: Some cheeses and preserved meats like bacon, ham, and pepperoni are high in tyramine. Tyramine triggers the release of adrenaline, causing alertness for several hours.
3. Curry: Spicy foods like curry contain capsaicin, which interferes with body temperature regulation and can disrupt sleep. Additionally, the energy required to digest spices can prevent deep sleep.
4. Ice cream: While many people enjoy a scoop of ice cream after a meal, sugary foods like ice cream can cause blood sugar levels to spike and then crash during sleep. This crash in blood sugar increases cortisol levels and can interrupt sleep.
5. Chips: Salty snacks can cause dehydration and water retention, leading to tiredness. However, a study found that consuming salty snacks can actually disrupt sleep.
In contrast, Benenden Health recommends consuming melatonin-promoting foods such as cherries, raw honey, bananas, turkey, and almonds to improve sleep quality.
Insufficient sleep has detrimental effects on physical and mental health. According to the American Sleep Apnea Association, 70% of adults in the country report not getting enough sleep at least one night a month, with 11% experiencing lackluster sleep every night.
However, there may be hope on the horizon. Researchers in California claim to have developed a three-step formula to transform sluggishness into a refreshed morning feeling.
It’s important to pay attention to our late-night snacking habits to ensure a good night’s sleep. By avoiding sleep-disrupting foods and opting for sleep-promoting alternatives, we can improve our overall sleep quality and well-being.