Don't eat this at night: top 5 foods that interfere with good sleep

Foods, as well as the timing of food consumption, have a significant impact on the quality of sleep. To get a good night's rest, the body needs certain nutrients that will make you feel more refreshed in the morning.

Nutritionist Cemre Yamaner told Cumhuriyet about this. She explained which foods are best avoided and how the last meal before bed affects a person's well-being. 

There are times when it is impossible to fall asleep despite being very tired. According to the expert, one of the reasons for falling asleep is the consumption of certain foods that negatively affect the quality of sleep.

"If you have trouble sleeping or can't get a good night's sleep, you should also pay attention to when and how much you eat for the last time in a day," emphasizes Yamaner.

How the time of the last meal affects the body

It is a common belief that it is better not to eat after a certain time of day. For example, you might have seen statements on social media such as "I lost weight when I stopped eating after six" or "you will gain weight rapidly if you eat dinner after eight in the evening."

There is a lot of contradictory information on the Internet, so the expert explained that it is necessary to distribute meals adequately and in a balanced way throughout the day. This is extremely important for maintaining blood sugar levels and also affects metabolism.

A snack in the evening is necessary for people suffering from type 1 diabetes and glycogen storage disease, as well as for those who want to gain muscle mass. Dinner hours depend on your lifestyle, health problems, and usual sleeping hours and are individual for each person, the nutritionist emphasized.

Nevertheless, it is advisable to go to bed at least three to four hours after dinner, as this time allows for complete stomach emptying. The expert noted that you can go to bed later, provided that the food contains a lot of fat and protein. If you prefer a light evening snack consisting of easily digestible food, just wait one to two hours.

Why you shouldn't go to bed right after dinner

The nutritionist explained that if you go to bed immediately after eating, this can not only negatively affect the quality of sleep, but also provoke digestive problems such as indigestion and reflux.

Jemre Yamaner warned that it is necessary to spread meals throughout the day and avoid too many portions at a time. She also spoke about foods that should be avoided before bed:

• Spicy and spicy foods. If you immediately go to bed after such a meal, this can lead to stomach acid entering the esophagus, provoking a burning sensation in the chest. Avoiding foods heavily flavored with hot sauces, peppers, curry, and paprika will improve sleep quality.

• Caffeine. When it enters the body, caffeine spreads at an incredible rate throughout all tissues, including the brain. Its excess increases the time it takes to fall asleep and significantly reduces the quality of sleep. Moreover, its excessive use can cause digestive problems and insomnia. It is better to avoid products such as coffee, tea, cola, and energy drinks before a night's rest.
• Alcohol. It is a common belief that alcohol will only contribute to a good night's sleep, but in fact, this is a myth. After drinking alcohol, you do feel sleepy at first, but in the following hours, alcohol causes frequent nighttime awakenings.
• Fatty foods. Foods rich in fat take longer to digest. Therefore, fried meat, chips, and various sauces negatively affect the quality of sleep. Therefore, it is better to eat foods high in fat during the day, and it is better to give it up before bed.
• Sugar. Treats and drinks with a high concentration of sugar can affect sleep quality. Research published in the journal  Advances in Nutrition has shown that sugar consumption affects the duration of deep sleep and provokes more awakenings.

The nutritionist warned that some sleep disturbances at night are quite normal. But, eating too much of the above products before bed will interfere with quality sleep and rest at night.