9 Foods To Avoid Before Bed, Bad Habits Before going to BED for Sleep
1. Fried Foods
Don't try to fill your little hole of the night by going out to buy junk food. The fats in these foods are digested more slowly than proteins and carbohydrates. They could be in the process of assimilation when you put your head on your pillow," warns sleep behavior consultant and Sleep Easily creator Richard Shane. The mechanics of digestion would get back on track while the rest of your body demands sleep." Eating at this late hour, especially fried foods, goes against the natural slowing down process recommended before going to bed.
2. Spicy Dishes
There are two reasons to avoid spicy food before bed. 'It can irritate the stomach and cause gastric reflux that disrupts sleep,' explains Richard Shane. "In addition, these foods trigger the release of histamine into the body," says neurologist W. Christopher Winter, president of the Charlottesville Neurology and Sleep Clinic and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. "While antihistamines promote sleep, histamine rather increases alertness," he warns.
3. The Turkey
It would be important to revise the myth that it is tryptophan, an amino acid in turkey, that causes the heavy drowsiness surrounding the Thanksgiving meal. Instead, lean for excess food. In fact, turkey would have a stimulating effect. High in protein, it activates the production of dopamine, the motivational neurotransmitter, which gives you energy instead. Want your protein dose late in the evening, without poultry or steak? "Game and salmon have high levels of melatonin, which is the sleep hormone," advises Dr. Winter.
4. Alcohol
It's not just the food at bedtime that can be a problem. Alcohol also has its restrictions. "Having a glass or two of red wine in the late evening can relax you, but it can also produce a less restful sleep. Indeed, by the time you close your eyes, your liver strives to remove alcohol from your system. There is a strong link between the liver and the heart: the rhythm of the heart accelerates, which can cause the awakening," says Richard Shane. You may have difficulty getting back to sleep when disturbed by your rapid heartbeat.
5. Chocolate
You avoid coffee in the evening, but it's not the only source of caffeine. There would be about 23 mg in 29 g (3 squares) of chocolate, a quarter of that contained in a cup of coffee. So it's best to put the chocolate aside at bedtime.
6. Water
Drinking water is highly recommended in almost all cases. But it is better to reduce consumption during the evening to avoid repeated visits to the toilet during the night to eliminate overflow. "Drink enough water during the day and even at dinner to keep you hydrated. But don't quench your thirst when you go to bed," advises Richard Shane.
7. Coffee
It's good to know when to stop having coffee during the day. "The general rule of order for not altering your sleep is early afternoon," says Shane. For a coffee at the end of the day, opt for a decaffeinated coffee or a cortado coffee.
8. Coffee Ice Cream
Unfortunately, this ice cream contains real coffee, and therefore caffeine. Some brands even contain pieces of coffee beans," says Dr. Winter. "Try to eat less or earlier in the day. And watch out for caffeine in the coffee beans of protein bars," he warns. If you really want an ice cream in the evening, choose a caffeine-free one.
9. Energy Drinks
Snacks and isotonic drinks often contain caffeine to improve athletic performance. Avoid them at the end of the day and make sure, by checking the label, that your energy drink does not contain any. 'Be careful to consume only post-workout drinks in the evening, not pre-workout drinks that are filled with caffeine and stimulants,' warns Dr Winter.
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