Eating late at night is a recipe for adding extra pounds to your body and poor sleep. Also, it can damage the tissue in the throat and esophagus. Acid reflux is also a negative result from night snacks. It occurs when digestive juices go back in the chest or throat and trigger a burning sensation. Additionally, there is a silent reflux, which has the same causes but it doesn’t include the common symptoms. People suffering from silent reflux get sore throats, chronic coughs, and difficulty swallowing.
It is recommendable to have supper no later than three hours before going to bed. But, if you have a snack before bed, these are the foods and drinks you need to avoid:
Chocolate includes caffeine, dark chocolate in particular. This ingredient is found in coffee too, giving you more energy throughout the day. Caffeine stimulates mental alertness, decreases tiredness and boosts your metabolism. All these things you would not want before going to bed.
Dark chocolate is even worse treat to have at night because of the greater caffeine content. Some dark chocolate can have more caffeine than a half ounce of espresso.
Chocolate also contains theobromine, another stimulant. This ingredient causes your heart to race and makes sleeping difficult. White chocolate is the type of chocolate you can eat at night because it doesn’t contain theobromine and has little to no caffeine.
Avoid drinking coffee in any form before going to bed – cold, hot, cappuccino, espresso, latte, or straight up. Caffeine is a stimulant of the central nervous system, obstructing the production of sleep-inducing chemicals in the brain and boosts the adrenaline creation.
This drink’s effect starts 15 minutes after consumption and can last for hours. The body needs a total of 6 hours for the body to remove half the caffeine in a cup of coffee. Having three cups of coffee is considered moderate, but avoid drinking it 12 hours before going to bed. Moreover, drinking more than 6 servings of coffee daily is considered too much, leaving enough caffeine in your system to stay up the whole evening.
Decaffeinated coffee can give you insomnia too. For some, it still has enough caffeine to interrupt your sleep. You can drink decaffeinated coffee up to 6 hours before sleep. Also, there are people who can’t metabolize caffeine competently. In this case, it is advisable not drinking coffee after lunch, including decafs.
According to researches, drinking alcohol causes you to wake up frequently during the night. Alcoholic beverages help healthy people to fall asleep faster and get deep sleep for some time. But, it decreases their rapid eye movement (REM) sleep, which is the only phase during the sleep cycle when the body recovers and prepares itself for the waking part of the day. Alcohol leads to disturbance in the second half of the sleep cycle. It also restrains the normal breathing pattern, which can incline an individual to develop sleep apnea. It is a medical condition that causes pausing of breathing while sleeping.
This will cause tiredness, difficulty concentrating, moodiness, and memory problems from the time you wake up until you finally get a good quality sleep. Limit alcohol consumption to 1-2 servings and drink them 4-6 hours before bedtime.
Sodas are bad for your sleep because are acidic and contain abundant amounts of sugar. Also, they have caffeine.
The phosphoric acid in sodas lower the secretion of hydrochloric acid in the stomach and cause indigestion.
The excessive sugar amounts in soda keeps you awake and leaves you with less hours of sleep. Also, sodas are considered junk foods because can lead to a cycle of cravings, weight gain, and sleep deprivation.
Caffeine is another ingredient in sodas that prevents sleepiness by blocking the effects of serotonin and melatonin, the hormones that encourage sleep.
In addition, plenty of sodas have aspartame, which is an artificial sweetener. It contains phenylalaline, a substance related with health problems in people suffering from phenylketonuria. Phenylalaline has been linked to sleep disorders and drinking too much soda at night will increase your aspartame intake and raise the levels of phenylalaline in your brain. If you do this regularly, you might have problems with sleep disorder.
The scent of citrus fruits increases mental stimulation and boosts energy levels. You don’t need that when trying to have a good night’s sleep. Also, it is good to avoid washing sheets with lemony fresh detergent.
Moreover, citrus fruits contain acid, which can cause heartburn. Citruses increase the acidity of the stomach, so consuming this fruit before sleeping causes heartburn.
It is another fatty food, but if you are very hungry, choose Parmesan because it has a smaller reflux effect than softer types such as feta and mozzarella.
Despite the fact that nuts contain a healthy dose of unsaturated fat, they should be avoided before bed. Cashews, walnuts, macadamias, and peanuts must be avoided.