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7 Foods You Should Never Eat Before Bed If You Want a Good Night's Sleep

When it comes to getting a good night's sleep, some foods that will help you relax and promote sleepiness by regulating your sleep-wake cycle. On the other hand, certain foods and drinks are best avoided if you're looking to prioritize good sleep. They contain substances that will stimulate your body or spike your blood sugar levels, neither of which will lead to a restful night. We spoke with nutrition experts who outlined several major no-nos when it comes to eating for better sleep. Related: The 5 Best Herbal Teas for Sleep—and the Right Way to Brew Them Should You Eat Anything Before Bed? Is it bad to eat before bed? Yes, say experts, what you eat and drink before bed can make you toss and turn all night. Heavy meals too close to bedtime are some of the most obvious culprits of disrupted sleep because they can give you indigestion. According to the Cleveland Clinic, you should stop eating at least three hours before bed to give your body ample time to wind down and digest that last meal. Beyond this, certain foods and drinks are likely to disrupt your sleep. Caffeinated Drinks Caffeine in coffee, some teas, and cola drinks can linger in your system for up to 6 hours, warns Manaker, blocking sleep-inducing chemicals and keeping you wired. Amidor adds that some individuals can be sensitive to the low dosages of caffeine found in decaf drinks, so make sure you're steering clear of those as well. Dark Chocolate Chocolate contains both caffeine and theobromine, both of which act as stimulants and may disrupt your sleep cycle, says Manaker. Alcoholic Beverages Alcohol might help you feel relaxed and sleepy at first, but it will ultimately wreak havoc on your sleep, says Manaker. It will disrupt the REM phase of your sleep that makes you feel rested and refreshed upon waking. Just a few drinks (and for some, even one drink) will have you waking more frequently and sleeping less soundly. Alcohol also increases urination, so you're more likely to wake up to use the bathroom. Not to mention, the sleep you do end up getting might be riddled with snoring or vivid (and often unpleasant) dreams. Heavy and Fatty Foods Fast food meals like burgers, fries, and fried chicken are loaded with saturated fats that can cause heartburn, indigestion, and restless sleep, says Amidor. Lying down with a belly full of this type of food means your digestive system is working overtime when it should be at rest. Not to mention, it's widely believed that heavy foods close to bedtime can lead to nightmares. Spicy Foods If you're eating a late dinner, you might want to lay off the hot sauces and other spicy foods, says Amidor. Chemical compounds that cause spiciness in foods, like capsaicin, might increase body temperature, stimulate your nervous system, and often cause heartburn or acid reflux—all of which make falling asleep more difficult. For some, spicy meals also raise the risk of sleep apnea-like symptoms due to acid reflux. Sugary Foods and Refined Carbs Put down that nighttime bowl of sweetened cereal. Candy, sugary cereals, white bread, and pasta consumed too close to bedtime can lead to rapid spikes (and rapid crashes) in blood sugar, which in turn can cause nighttime awakenings, both experts note. They can also reduce deep sleep and overall sleep quality. Dried Fruit Dried fruit is generally considered healthy in moderation, but it's also high in sugar and fiber, which means that it can cause bloating, gas, and a restless night if eaten before bed. Read the original article on Martha Stewart