You probably already know that how you eat before bed affects your sleep. Maybe you’ve found yourself still lying awake at 2 a.m. after enjoying a cup of coffee with dessert. population suffers from poor sleep quality and sleep disorders like insomnia and obstructive sleep apnea, a condition in which the upper airway becomes blocked and breathing stops during sleep. At the same time, most Americans eat far too much fatty and processed food, too little fiber and too few fruits and vegetables. We found that those who increased their fruit and vegetable consumption over a three-month period reported better sleep quality and reductions in insomnia symptoms. One of the common pathways through which these foods may affect sleep is by providing melatonin, an important modulator of sleep and wake cycles in the brain Foods to avoid for sleep health Aiming for higher intake of sleep-promoting foods isn’t necessarily enough to get better sleep. It’s also important to avoid certain foods that could be bad for sleep. Here are some of the main culprits Refined carbohydrates, such as those in white bread and pasta, are metabolized quickly. If you eat these foods for dinner, they can result in waking up from hunger. Caffeine consumed even six hours before bed can make it difficult to fall asleep because it blocks the hormone adenosine, which promotes sleepiness. Keys to a good night sleep It’s better to focus on overall healthy dietary patterns throughout the day, with a higher proportion of calories consumed earlier in the day. avoiding caffeine, alcohol and heavy meals in the two to three hours before bed, the last few hours of the day should include other good sleep hygiene practices.
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Friday, June 27, 2025