Choose nutrient-dense meals and snacks packed with leafy greens, fruits, vegetables, legumes, nuts and seeds,' she advises. 'There is a strong link between healthy digestion and sleep, so choosing foods packed with vitamins and minerals like magnesium, potassium and calcium, will help support your body function more efficiently, promoting optimal sleep and health. If your meal does not contain valuable nutrients to help fuel and repair the body, it can prevent you from getting drowsy, says Wong. There's Too Much SugarĪccording to Rachel Wong, Sleep Research Specialist at mattress company OSO, over email to me, 'sugary foods also give you an extra dose of unwanted energy.' Instead of eating a processed, sweet food, such as a cupcake, or generously consuming condiments and sauces, such as ketchup, marinara sauce and mayonnaise (all of which are high in sugar and bad additives, Stefanie Senior, a registered dietitian, tells HuffPost), have more vegetables and lean proteins to fill up.

For the cheese lovers, a mozzarella based snack would be much better before bed time,' as it isn't aged, he says. ' Tyramine is an amino acid that’s known to stimulate brain activity, which could prevent you from falling asleep at night for quite a long time. 'Fermented foods, such as sour cream, aged cheeses, and yogurt contain an ingredient called Tyramine,' says Hulslander. Perhaps having a few nights without the nightcap could benefit you! 6. Be mindful of alcohol, and pick days to drink wisely. 'Even though alcohol may be relaxing and help you fall asleep, studies show not only causes frequent waking at night, but it also reduces REM sleep, so often we won’t feel like we slept at all,' says Darin Hulslander, Nutrition Coach, to me over email. Be mindful of how much you are eating, and check in with your body to stop once you are almost full. Because it's slower to digest, it can lead to uncomfortable stomach pains, which can keep you awake and be less able to fall asleep when you desire. Sarah Remmer, a registered dietician based in Calgary, told HuffPost in an interview that a meal too rich in fiber, fats and protein can be heavy and take more effort to digest. Swap these beverages for water instead, and eat a dessert that is without caffeine if it affects you, such as fruit. 'Caffeine too close to bedtime can definitely keep you awake,' she directly emphasizes. There's Caffeine Presentįoods or beverages, such as coffee, dark chocolate, tea, and sodas, can contain caffeine, which can keep the body too alert and energized to sleep soundly, says Gans. Instead of fried, try roasted, grilled, steamed, baked or sautéed preparations instead to cut down on added fats, sugars, sodium and calories. Plus, experts at WebMD say that fried and heavy foods, such as a hamburger and french fries, can interfere with sleep due to digestive woes and acidity. The Food Is FriedĪccording to Gans, fried foods can disrupt the ability to sleep, as well. Limiting spices, especially if you become overheated due to hotter flavors and temperatures of foods, can help make you more tired and ready for bed. 'For many people digesting spicy or fried foods before going to bed can wreak havoc on their sleep,' she says.

The Food Is Too SpicyĬertain foods that are too spicy or perhaps fried and spicy in texture and flavor can create an acidic, heated environment in the body and keep us awake at night, says Keri Gans, MS, R.D. Here are eleven ways that food can keep us awake at night and what to do about it.

Thus, avoiding foods that keep us up is pivotal. By sticking to a set schedule and making sure that there's a 'curfew' to allow the body to get sleepy, my clients are better able to follow through on their wellness goals and be more productive at work during the day. Great strategies include setting an alarm to alert them for several actions leading up to getting under the covers, such as putting their PJ's on, brushing their teeth, powering down electronics and stopping consumption of food too close to bedtime. Some foods can keep us awake at night, and so by addressing which foods are the offenders and being mindful of what we consume as the day comes to a close, we will be better able to fall asleep and get in the rest we need.Īs a certified health coach, I work with clients on prioritizing sleep, and we often come up with tactics to help keep them on a regular schedule during the way. Getting in a good night's sleep is so important for feeling rested, less stressed and happier during the day, and if we find ourselves losing hours, we might feel sluggish and less productive.

Foods that help you stay awake