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Insomnia is an incredibly frustrating experience. No matter how tired you are, you may find that it’s a struggle to fall asleep at night, and instead end up tossing and turning all night. Not getting good quality sleep at night means it’s impossible to perform at your best during the day. Unfortunately, this disorder is very common, as 70 million Americans report experiencing it at some point or another. You may not realize it, but there are certain foods that may make it worse, and you could be exacerbating your insomnia by eating them.
We often tend to snack late at night, which can contribute to insomnia in and of itself. Why is eating late at night such a hard habit to kick? “Our bodies have an internal circadian system that causes a spike in appetite in the evening. This may promote larger, higher-calorie meals before fasting during sleep,” say Katelyn Greenleaf, RD and Ciana Bonfiglio of NuLeaf Nutrition, “Also, not consuming adequate calories during the day increases cravings at night for high carb and high sugar foods.” Eating too close to bedtime may be a contributing factor of your insomnia, so making sure you’re eating enough during the day to avoid late night snacking may be helpful to you. Greenleaf and Bonfiglio shared four popular foods that have been connected with insomnia and poor sleep.
Alcohol
“Drinking in the evening can cause restlessness because it inhibits REM sleep. It can also cause one to wake up in the middle of night or have more shallow sleep.” Avoid drinking alcohol too close to bedtime, or significantly cutting back on how much you consume to see if it makes a difference for you.
Refined Carbs
“These foods spike blood sugar and invoke an insulin response to lower blood sugar levels enough to induce regulatory hormones, such as adrenaline and cortisol, to wake someone from sleep.” Constantly waking up in the middle of sleep reduces sleep efficiency, and may leave you feeling sluggish the next day. Consider cutting back on refined carbs if you’re struggling with sleep.
Chocolate
“Chocolate contains caffeine and is a stimulant that disrupts sleeping patterns.” Chocolate can still be enjoyed, but avoid eating it at night to limit caffeine consumption too close to bedtime.
Ice cream and Cookies
“Both have a high glycemic index and raise blood sugar. When insulin is secreted, blood sugar drops and cortisol & adrenaline (energy stimulating hormones) are released.” Avoid any foods high in sugar if you struggle with insomnia, as they may send triggers to your brain that keep you awake.
When thinking about what you need to cut out of your diet, it’s also important to consider what you can add to promote better sleep. Greenleaf and Bonfiglio recommend snacks like nuts, which contain melatonin and magnesium, both things that promote sleep naturally. Additionally, drinking chamomile tea or tart cherry juice may help you relax and unwind at the end of the day.
