Getting a good night's sleep is imperative to good health, but according the Cleveland Clinic, about 70 million people in the United States suffer from sleep disorders. Around half of these people experience only occasional difficulties with sleep, whereas one in 10 have acute insomnia. Acute is defined as trouble sleeping lasting from one night to a few weeks.
Certain health disorders can contribute to insomnia so it's always wise to talk to your doctor to rule out something serious. There are also things you can do on your own to help improve the quality of your sleep. One simple thing to try is to avoid the foods that interfere with sleep in the hours before you go to bed.
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1. Beans
Beans are difficult to digest and can cause stomach bloating and discomfort, so it is best to avoid them before bed. Try having beans for lunch instead to allow your body enough time to digest them.
Beans are difficult to digest and can cause stomach bloating and discomfort, so it is best to avoid them before bed. Try having beans for lunch instead to allow your body enough time to digest them.
2. Citrus foods
Harvard Health Publishing notes that citrus foods such as lemons, oranges and grapefruit may intensify heartburn. Heartburn at night is a common culprit when it comes to sleep problems. If you are kept awake by heartburn, avoid citrus foods in the evening. Have them for breakfast instead.
Harvard Health Publishing notes that citrus foods such as lemons, oranges and grapefruit may intensify heartburn. Heartburn at night is a common culprit when it comes to sleep problems. If you are kept awake by heartburn, avoid citrus foods in the evening. Have them for breakfast instead.
3. Spicy foods
Another contributor to sleep-disturbing heartburn is spicy foods. Salsa, hot sauce and spicy chili might be among your favorite foods, but they should be avoided before bed for the best night's sleep.
Another contributor to sleep-disturbing heartburn is spicy foods. Salsa, hot sauce and spicy chili might be among your favorite foods, but they should be avoided before bed for the best night's sleep.
4. Water-dense foods
Celery, watermelon and cucumbers are all healthy foods that deserve a place in your diet. These foods, however, also have a lot of water, and water before bed ensures you will wake up during the night with a full bladder. Save these foods for daytime eating no less than 90 minutes before bed.
Celery, watermelon and cucumbers are all healthy foods that deserve a place in your diet. These foods, however, also have a lot of water, and water before bed ensures you will wake up during the night with a full bladder. Save these foods for daytime eating no less than 90 minutes before bed.
5. Tyramine-rich foods
Tyramine is an amino acid that causes the brain to release norepinephrine. Norepinephrine is a stimulant that increases brain activity, therefore making it difficult to sleep. Food that contain tyramine include tomatoes, eggplant, aged cheese, cured or smoked meats and red wine.
Tyramine is an amino acid that causes the brain to release norepinephrine. Norepinephrine is a stimulant that increases brain activity, therefore making it difficult to sleep. Food that contain tyramine include tomatoes, eggplant, aged cheese, cured or smoked meats and red wine.
6. High-fat foods
Foods that are fried and high in fat take a longer time to digest. This can lead to discomfort during the night when you are trying to sleep, so give your body about three hours to digest these foods before bed.
Foods that are fried and high in fat take a longer time to digest. This can lead to discomfort during the night when you are trying to sleep, so give your body about three hours to digest these foods before bed.
7. Red meats
There is nothing wrong with enjoying a juicy steak or a tasty roast for dinner, but make dinner a few hours before bed. Meats are high in protein and fats that take the body longer to digest. It's difficult to sleep when your body to busy digesting your last meal, so allow at least three hours before bed when eating red meat.
There is nothing wrong with enjoying a juicy steak or a tasty roast for dinner, but make dinner a few hours before bed. Meats are high in protein and fats that take the body longer to digest. It's difficult to sleep when your body to busy digesting your last meal, so allow at least three hours before bed when eating red meat.
8. Foods with caffeine
This may seem obvious because everyone knows that caffeine is a stimulant, but you may not be aware of what foods actually contain caffeine. Hot cocoa, dark chocolate, carbonated drinks and even some types of tea can all have small amounts of caffeine that can interfere with a good night's sleep. Try a caffeine-free herbal tea in the evening instead and allow four to six hours for caffeine to leave your system.
This may seem obvious because everyone knows that caffeine is a stimulant, but you may not be aware of what foods actually contain caffeine. Hot cocoa, dark chocolate, carbonated drinks and even some types of tea can all have small amounts of caffeine that can interfere with a good night's sleep. Try a caffeine-free herbal tea in the evening instead and allow four to six hours for caffeine to leave your system.
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9. Alcohol
If you enjoy an evening nightcap, make sure it's at least two to four hours before you go to bed. Even though alcohol may initially make you feel drowsy, this effect will wear off and cause trouble sleeping later on. Alcohol also interferes with REM sleep, making the sleep you get less refreshing.
If you enjoy an evening nightcap, make sure it's at least two to four hours before you go to bed. Even though alcohol may initially make you feel drowsy, this effect will wear off and cause trouble sleeping later on. Alcohol also interferes with REM sleep, making the sleep you get less refreshing.