One of the key components of restful sleep is balanced blood sugar.
At the same time, diet, specifically what you eat before going to bed, has a greater impact on the quality of sleep than you might think. So the right choices can make all the difference.
Restful sleep is based on blood sugar balance
Before we get into the foods you should avoid before bed, let’s take a look back. One of the key components of restful sleep is balanced blood sugar.
In many ways, our diet can either make or break our blood sugar. When blood sugar is at good levels throughout the day, you have a better chance of quality and restful sleep.
Blood sugar levels rise during sleep, usually between 4 and 8 am. (this is called the dawn effect).
Foods that raise blood sugar
A diet that promotes stable sugar levels can limit the rise in blood glucose during the night. Below you will find a list of foods that should be avoided before bed.
White grains (refined carbohydrates)
Foods that contain white grains, such as white bread, pasta, and rice, are examples of sources of refined carbohydrates. They are delicious, but much of their fiber is removed during processing. Unfortunately, without fiber, blood sugar spikes. When you’re going to enjoy pasta for dinner, aim to pair it with a simple salad as well as a source of protein.
Sugary drinks
Drinks like sweetened milk or sweetened iced tea, even fruit juice are blood sugar bombs. Plus, these drinks don’t actually help with satiety. Prefer to replace them with drinks that do not contain sweeteners such as low-fat milk or kefir, unsweetened almond milk or a homemade herbal drink.
Fried foods
Fried foods – and fast food in particular – are an easy way to send your blood sugar skyrocketing. Sure, no one calls fast food healthy food, but we tend to think of hamburgers and fries as only high in calories and fat. The truth is that fast food items tend to be high in sugar as well. Some popular drive-thru burgers actually contain as much sugar as a chocolate bar!
Alcohol
It may seem that a cocktail, a few beers or a few glasses of wine help you fall asleep. However, from GERD and worsening sleep apnea to reducing the amount of REM sleep, there are good reasons not to drink alcohol before bed.
Fruits with a high glycemic index
Such examples are bananas, grapes and dried fruits. Of course, these are excellent foods that can be excellent snacks during the day and supply the body with a multitude of vitamins and electrolytes. However, when it comes to blood sugar management, eating a large bowl of fruit—especially before bed—can lead to a spike in blood glucose. Plus, fruit is acidic, which means it can cause heartburn as you try to sleep.
Complete Dairy
Dietary fats – such as those found in whole milk – take a long time to digest. While this is helpful for balancing blood sugar during the day, it is not ideal before bed. So avoid very fatty cheeses and dairy products in general before bed. The exception is strained yogurt, which is packed with nutrients like calcium, vitamin B12, potassium, and probiotics that boost digestive health while you sleep.
Caffeine
Besides coffee or tea, there are many foods that contain traces of caffeine – ice creams and desserts with matcha, espresso and coffee (coffee ice cream, tiramisu, etc.). Many of these desserts can act as stimulants. So it’s better to enjoy such treats earlier in the day!
Acidic foods
Acidic foods, such as tomatoes and citrus fruits, can irritate the stomach lining and increase acidic pH levels in the body. This causes indigestion, heartburn and acid reflux – all of which can affect sleep.
Chocolate
While chocolate—especially dark chocolate—has many health benefits, it contains a compound called theobromine, which belongs to the same family of compounds as caffeine and affects the body in a similar way. So prefer chocolate as a dessert during the first half of the day.
Soy sauce
Fermented soy products have some of the highest amounts of tyramine – an amino acid found in fermented foods. Soy sauce, tofu, miso, and even teriyaki sauce should be avoided hours before bedtime. Tyramine can increase brain activity and is possibly linked to insomnia.
Garlic
While garlic has a very high concentration of allicin (a compound that can naturally help the mind relax), it is also a gastrointestinal stimulant. For most people, it is best to avoid consuming large amounts of it in the evening. In addition, garlic increases the production of saliva and gastric juices.
Onions
Unfortunately, both raw and cooked onions tend to create gas as they move through the digestive system, affecting the pressure inside the stomach. This fact can lead to reflux, which is even strengthened as we lie down. So prefer to replace the onions with fennel, leeks or cabbage at your dinner.
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