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The room is dark. Your thermostat is turned down low. And you’ve counted all the sheep in the world but still can’t sleep. You’re not alone. Many people struggle to fall asleep or stay asleep at night. Many things can affect sleep, including health conditions like sleep apnea, stress and anxiety, certain medications, and even what you eat and drink.
Sleep is essential to your health and wellbeing, and you should get seven to eight hours of shut-eye every night. If that’s not happening, talk to your doctor about what might be keeping you up at night.
In the meantime, be aware that what you’re eating really can affect your sleep. Consider avoiding these five sleep deprivation culprits.
- Caffeine. Coffee, black tea, sodas and other caffeinated beverages are stimulants that can stay in your system for up to seven hours. By mid-afternoon, it’s probably time to switch to other beverages that don’t contain caffeine. Hydrating with water is best for your health. But some people find that decaffeinated or chamomile tea can be a soothing alternative that leads to a more restful night.
- Spicy food. It may be flavorful, but spicy foods like peppers, hot sauces, chili powder, salsa and tomato sauces can cause acid reflux, a condition in which acid produced in the stomach comes back up the esophagus, often causing an uncomfortable burning sensation. Acid reflux can keep you up and make you feel pretty uncomfortable when you should be sleeping. Certain citrus fruits, fried food, and even peppermint also are linked to acid reflux.
- Late night sugar. Hitting the kitchen before bed—especially for ice cream, chocolate or another sugary treat—can interfere with your sweet dreams. If you must have a bedtime snack, consider a banana, slice of watermelon or some cantaloupe instead. These foods are packed with potassium, which can help relax your muscles and alleviate leg cramps which happen at night.
- Alcohol. After a nightcap, you might fall asleep faster, but chances are good you won’t rest well. Alcohol consumption, especially in excess, disrupts your sleep patterns, leading to poor sleep quality and other related health issues.
- High-fat diets. Recent studies have shown that a high-fat diet raises the risk of disruptive sleep. In one study, researchers found that as more fat was consumed each day, the more times the study participants woke up, tossing and turning. They also spent less time in deep sleep, known as REM (rapid eye movement) sleep when dreaming occurs.
