Pay attention to your evening diet to ensure a good night's sleep.
You have given up coffee after lunch and eliminated alcohol on weekdays. You take melatonin, use a sleep mask, listen to an 'Ocean Sounds' app, close the windows with dark curtains, and have almost reached the level of a meditation guru — so why is sleep still elusive?
“The causes of insomnia may lie in other aspects of your diet that you are not considering,” says dietitian and nutritionist Stas Gorin. Here are some popular foods to avoid, at least before bedtime.
Spicy Food
Steer clear of spicy wings or curry soup. Spices and pepper, especially if you are not used to them since childhood, can cause acid reflux — one of the most dangerous enemies of sleep.
Pizza and Anything with Tomatoes
Unfortunately, tomatoes are one of the main triggers of acid reflux, so a hearty Italian dinner or takeout pizza while watching a good movie may hinder your attempts to fall asleep. According to the dietitian, such dishes are best consumed three hours before bedtime, especially if the pizza contains smoked meat or pepperoni. In general, foods high in sodium and saturated fats should be eaten as early in the evening as possible,” adds the nutritionist.
Baked Goods and Ice Cream
Any sweet dessert can negatively affect your sleep if eaten too late. “High sugar content can cause fluctuations in blood glucose levels and lead to stomach problems, which will prevent you from relaxing and falling asleep,” says Stas Gorin.
“Be especially cautious with chocolate ice cream, as many do not realize that chocolate contains caffeine,” he adds.
Milk
Milk can trigger acid reflux in both children and adults due to lactose. “If warm milk before bed is your tradition, try replacing it with oat or other plant-based milk,” advises Dr. Gorin.
Flavored Sodas
“They often contain caffeine, and you may not even be aware of it,” says the expert. Be sure to check labels, even on electrolyte drinks and powdered supplements, he adds.
The Secret Revenge of Mint
A cup of mint tea before bed seems like the perfect remedy for insomnia, doesn’t it? In reality, it is not. The essential oils in mint can cause acid reflux, and many are unaware of this (now you know). Instead, opt for chamomile or lavender.
What to Eat Instead
Nothing fatty, spicy, or sweet — that doesn’t sound very fun. So what should you eat? Focus on complex carbohydrates high in fiber, such as brown rice, lentils, and whole grain bread, as well as lean proteins like chicken and fish. Another rule: the closer to bedtime, the smaller the meal should be — ideally no more than 300 calories.
