Are you in the habit of eating something at night before
going to bed? Well, here are some tips that will you think again before eating
something at bed time.
Spicy
Foods
If you find yourself craving
spicy foods late at night, your best plan of action is likely to dream about
your snack or meal of choice rather than eating it.
According to Sarah Remmer,
registered dietician and nutritionist, spicy foods have the ability to produce
abnormal amounts of stomach acid which can lead to bloating, general stomach
discomfort, and heartburn.
On the other side of this, if
your late night plans involve dining at a restaurant with friends or co-workers
and consumption of a spicy dish is relatively unavoidable, make it a priority
to stay awake, if only for an extra hour, in order to allow your food to digest
properly.
In respect to a full flavoured
snack alternative before bed, consider replacing your spicy notions with a bowl
of fresh cherries.
Fried
Foods
In order to achieve a restful
night of sleep or at least the potential for a restful night of sleep, avoid
all types of fried foods before going to bed. Per Sarah Remmer, fried foods can
produce many of the same symptoms and issues as that of spicy foods.
Acid reflux, cramping, stomach
pains, and diarrhea are common issues associated with eating fried foods late
at night. In terms of safer digestive choices, turkey is a delicious
alternative. Lean white turkey meat is not only tasty but tryptophan, the amino
acid in turkey that promotes drowsiness in humans, can serve as an ideal sleep
aid.
Candy
While eating a few pieces of
candy can serve as the ultimate late night snack in terms of simplicity, the
sugar in candy will likely keep you awake for hours.
Candy, unless diet and
specialized, is a natural energy booster.
This is the reason why young
children seem to bounce off the walls after consuming too much sugar. If you’re
looking for a quick and easy snack before bed that won’t impact your sleeping
pattern, consider eating a nice ripe banana.
Caffeinated
Drink
In the same way that candy can
interfere with your sleeping habits due to high sugar levels, many beverages
can also do the same. If you’re searching for a quick drink to fill you up
rather than a small snack, Sarah Remmer advises you to eliminate alcohol,
coffee, energy drinks, and traditional soda from your considerations.
Drinks such as the ones listed
contain caffeine which can cause bloating and produce gas.
Also, the burning sensation
(acidity) of some drinks can cause acid reflux, especially in those who already
suffer from reflux issues. Milk, the time-honoured standby in terms of late
night drinks, is still a reliable beverage alternative prior to bed.
Ice
Scream
While consuming a bowl of
low-fat yogurt before bed is perfectly acceptable in terms of sleep
attainability, eating a bowl of standard ice cream will work against you in a
dramatic fashion. According to Sarah Remmer, ice cream contains rather high
amounts of fat which are digested at a very slow pace.
Slow digestion, coupled with
the high sugar levels found in ice cream, will all but prevent you from having
a successful night of sleep.
If one theme had to be assigned
to this subject matter, high amounts of sugar would certainly be the common
thread. If falling asleep without digestive complications is your ultimate
goal, ingesting high amounts of sugar prior to sleeping will always foil your
plans.
Dark Chocolate
Continuing with the sugar
trend, the late night snack of chocolate, most notably dark chocolate, has the
potential to put your much desired night of sleep on hold.
Dark chocolate is incredibly
high in both sugar as well as caffeine. According to Health.com, a Hershey’s
special-dark chocolate bar contains as much caffeine as half an ounce of
espresso. Additionally, chocolate also contains theobromine which can increase
your heart rate. Quite obviously the last thing you want if your objective is
to have a peaceful night of sleep is more alertness.
If you have a sweet tooth
before bed, a safer alternative to chocolate can come in the form of a few
crackers lightly covered in peanut butter. In respect to a potential sleeping
aid, similar to turkey, peanut butter contains tryptophan. You’re encouraged to
eat peanut butter in moderation as to avoid digestive issues. Eat just enough
to satisfy your sweet and salty craving but know when to stop.
Chicken
Foods that are high in protein,
such as chicken, should be avoided when it comes to consumption prior to making
an attempt to sleep. According to Russell Rosenberg, Ph.D., CEO of the National
Sleep Foundation, chicken causes your digestion to slow quite rapidly.
Rather than your body being
able to focus on sleep, it is forced to focus on digestion instead. This
process will cause your stomach to churn excessively thus preventing you from
physical relaxation.
In terms of an alternative,
simple grain cereal with milk is both easy to prepare and much safer as far as
proper digestion is concerned.
High
Fibre Vegetables
If you’re in the mood for a
healthy snack before bed you’re advised to make your selection very carefully.
Per Sarah Remmer, vegetables
such as broccoli, cabbage, and cauliflower are very high in fibre which can
slow the process of digestion.
Like so many foods on this
list, slowed digestion typically causes an upset stomach (gas and bloating)
which can inhibit your ability to relax and sleep. Rather than consuming a
variety of vegetables, consider eating half of a single sweet potato (without butter
and flavouring additives), as a positive alternative.
Oats
If sleep is your main
objective, especially after a long day and/or the promise of a demanding day to
follow, the source Health.com encourages you to avoid oats and barley. While
oatmeal, for example, is quick and easy to prepare, oats can slow digestion.
As noted various times
throughout this material, problematic digestion can lead to an assortment of
stomach issues that will likely prevent you from receiving the relaxation you
need.
If you’re searching for an
equally simplistic alternative to oatmeal, consider drinking chamomile or
valerian tea. Both drinks are caffeine free and have the ability to promote
drowsiness.