In the daily pace of life, the nutrition routine has a much greater impact on sleep quality than we think. The foods chosen in the evening can slow down the digestive system, making it difficult to fall asleep and can cause frequent awakenings throughout the night. Especially drinks containing caffeine, heavy meals, fatty and sugary snacks, and alcoholic beverages can make it difficult to fall asleep.
Stimulant Foods: Caffeine, Sugar, and Theobromine
Stimulant-containing foods consumed before sleep can delay the transition to sleep by increasing brain and nervous system activity.
Caffeine is found in energy drinks, coffee, tea, and chocolate and can maintain its effect in the body for up to 6 hours on average. Therefore, caffeine consumed in the evening makes it difficult to fall asleep and can cause night awakenings.
Foods high in sugar can lead to sudden spikes and drops in blood sugar, disrupting both energy balance and sleep rhythm. Although sweet and sugary drinks may provide a short-term energy boost, they can later create feelings of fatigue, restlessness, and insomnia.
Theobromine, found in chocolate, acts as a stimulant similar to caffeine. Theobromine is especially found in high amounts in dark chocolate and can increase heart rate, preventing the body from entering the resting phase. Therefore, to preserve sleep quality, it is recommended to avoid foods and drinks containing caffeine, sugar, and theobromine in the evening.
Foods That Are Difficult to Digest
Heavy and fatty foods consumed at night can slow down the body's digestion process, negatively affecting sleep quality.
Greasy foods such as pizza, hamburgers, french fries, chips, or excessively oily red meat varieties, strain the digestive system. Since the digestion of fats takes a long time, these foods consumed before going to bed can cause abdominal pain, indigestion, and discomfort, leading to restlessness and insomnia throughout the night.
Consuming large portions before sleep can lead to stomach stretching and excessive loading of the digestive system. A meal eaten immediately before sleeping increases the risk of stomach acid escaping into the esophagus (reflux), significantly reducing sleep quality. Ending dinner at least 2-3 hours before going to bed allows the digestive system to rest.
Foods That Can Cause Stomach Discomfort
Some foods consumed before going to bed can increase stomach acid, leading to reflux, heartburn, gas, and bloating. Especially spicy, sour, acidic, or fried foods irritate the stomach lining, disrupting the balance of the digestive system.
Excessively spicy and hot foods, especially red pepper containing capsaicin, can increase stomach acid, triggering reflux and heartburn. Dense tomato-based sauces and some citrus fruits are foods with high acid content. Individuals with a sensitive stomach may experience heartburn at night when consuming these acidic foods.
Although alcohol initially creates a sleep-inducing effect, it significantly disrupts the sleep cycle as the night progresses. It particularly reduces REM sleep quality and causes frequent awakenings at night.
Excessive Fluid and Salt Consumption
Consuming excessive soda or other drinks late at night can lead to the need for frequent urination disrupting sleep. Similarly, high-salt snacks such as chips or excessively salty nuts are among the foods that can make you lose sleep.
Frequently Asked Questions
What are the foods that reduce sleep quality?
It is necessary to avoid foods that are difficult to digest or have a stimulating effect, such as caffeinated drinks, chocolate, fried foods, spicy dishes, carbonated drinks, and alcohol before sleep. These foods increase stomach acid making it difficult to fall asleep.
Why is it harmful to eat late at night?
Eating late at night hinders the digestive system's rest process. The body focuses on digestion instead of sleeping, which can lead to issues such as heartburn, reflux, and poor sleep quality.
Is it healthier to go to bed hungry or full?
Both situations can be harmful when overdone. A light snack can facilitate sleep transition, but going to bed right after a full meal makes digestion difficult.
What should reflux patients avoid eating before sleep?
Individuals with reflux issues should avoid acidic, fatty, and spicy foods before going to bed. Choosing vegetable-heavy, low-fat, and light meals for dinner can reduce reflux attacks.