You probably already know that you should avoid coffee right before bed, but did you also know that caffeine can stay in the body for up to 12 hours?
According to Health.com, a 2007 Consumer Reports report found that some decaf coffee samples contained up to 20 milligrams of caffeine, which can stay in your body and interrupt your sleep even hours after you stop sipping.
Drinking your favorite herbal tea to unwind before bed could be a good idea, but pay extra attention to labeling, as tea is another major source of caffeine. Make sure your bedtime tea is caffeine-free.
To enjoy a cup of your favorite caffeinated tea, Health.com recommends that you dunk the teabag quickly into a cup of hot water, dump it out, and make a second cup using the same tea bag. Most of the caffeine is released early on. This way you can enjoy the flavor and warm feeling without disturbing your sleep with the stimulant.
Chocolate, especially dark chocolate with a high cocoa content, may contain small traces of caffeine that can impact your sleep.
If you are in the mood for a midnight snack on the sweeter side, try your favorite cereal with milk. According to Fitness Magazine, eating a combination of carbohydrates and protein enables our bodies to produce our happy hormone serotonin.
Be careful to stay away from sugary cereals to avoid a sugar high right before you get to sleep!
Indian, Mexican, and other spicy foods are all examples of terrible late-night meals. If consumed within three hours of bedtime, these snacks may wreck your sleep pattern, as they often induce indigestion and reflux.
The spice causes heartburn, and that interrupts your sleep.
Eat Light, Sleep Heavy
Eating fatty, greasy or fried foods for dinner can cause acid reflux, heartburn or stomach problems once you lie down. This kind of discomfort can get in the way of your ZzZzZz hours
Same goes for spicy foods. According to an International Journal of Psychophysiology study cited by Health.com, participants who consumed Tabasco sauce and mustard with dinner had elevated body temperatures during their first sleep cycle, which disturbed their sleep and caused awakenings throughout the night.
Avoid having a large meal for dinner that can also make you feel bloated and uncomfortable. According to Fitness Magazine, you should have your last meal at least two hours before going to bed to give your body enough time to digest.
Ideally, you should stick to low-fat snacks at night time, such as milk or crackers. Be mindful of midnight snacking as it can hurt your waistline as much as your sleep!