17 foods and drinks that disrupt sleep: avoid them to sleep better!

Have you ever spent sleepless nights wondering what could be disturbing your sleep? Surprisingly, the answer may lie in what you ate before going to bed.

Some foods that seem harmless can actually be real sleep villains, sabotaging the entire relaxation process that our body begins when night falls; they can cause discomfort, make you feel agitated, very thirsty or make you run to the bathroom several times in the middle of the night.

Want to ensure a peaceful and restorative sleep? Pay attention to the foods we have listed below and understand why you should avoid consuming them before bed.

Dark chocolate

Chocolate contains caffeine and theobromine, two substances that interact with the central nervous system of our body, increasing brain activity that can ward off sleep. In addition, traditional chocolates contain high levels of sugar, increasing insulin levels in the body. Therefore, it is best to avoid consuming them hours before going to bed.

Soft drinks

Almost all sodas contain caffeine and sugar, which can negatively affect your sleep. They can also cause acid reflux, which can make it difficult to fall asleep. If you tend to drink soda in the evening hours before bed, we recommend replacing it with flavored sparkling water or juice.

Coffee and derivatives

Coffee is known to have a stimulating effect because it contains caffeine. This substance can affect your sleep, especially if you consume a large amount during the day. Try to avoid drinking it after 6 pm to ensure a good night's sleep. Check out the types:

• Traditional coffee;
• Espresso;
• Cappuccino;
• Latte;
• Mocha;
• Frappuccino.

Tea and roots

Yes! While some teas have the “power” to induce sleep, others can actually drive it away. Just like coffee, some teas contain caffeine. We at Tenho Saúde recommend that you drink these teas during the day and choose a more relaxing option for the evening. Some teas that should be avoided: 

• Green Tea;
• Black tea;
• Yerba mate Tea;
• Guarana tea or powder;
• Ginger tea or powder;
• Hibiscus and peppermint tea (contains lesser amounts).

Spicy foods and seasonings

They can be a great addition to your diet, but in some people they can cause acid reflux, increase heart rate and even increase body temperature. These reactions can directly contribute to an uncomfortable night's sleep. 

• Pepper in general;
• Hot sauces;
• Wasabi;
• Curry;
• Ginger;
• Paprika.

Açaí

Acai can be a hidden villain when it comes to sleep! Because it is a source of carbohydrates and caffeine, it provides energy and increases alertness. Manufacturers often add guarana syrup, which makes the acai even more stimulating. And if you are a fan of sweet additions, be careful! They can be a sleep bomb, leaving you thinking about them more than sleeping.

Medicines and supplements

Some medications and supplements may contain caffeine, stimulants or speed up metabolism. It is important to read the medication label and leaflet and always talk to your doctor or pharmacist about the possibility of the medication interfering with sleep. Check out some medications:

• Pre-workouts, thermogenics and other gym and weight loss supplements;
• Painkillers: aspirin, ibuprofen and others;
• Flu and cold medicines;
• For headaches and migraines: Neosaldina, Dor flex and others.
• Asthma medications;
• Medications for ADHD and concentration.

Tomato

Tomato-based products can interfere with sleep due to the presence of tyramine, an amino acid that stimulates the release of norepinephrine, a neurotransmitter that keeps the brain alert. And to top it off, tomatoes are acidic and can cause heartburn or reflux in some people, which definitely doesn't contribute to a good night's rest.

Red meat

After a barbecue, it is common to feel bloated and full for a long time. This happens because meat is rich in protein and some fat. As a result, your stomach will have to work hard to digest it, causing great discomfort if you try to sleep. Red meat contains tyrosine, which stimulates the production of neurotransmitters that can increase brain activity. So before going to bed, it is a good idea to reduce, replace or even stop eating it.

Processed foods and sauces

They can affect sleep due to the presence of chemicals such as nitrates and nitrites, used as preservatives, artificial colors and flavors, in addition to the high amount of saturated fats and sodium that can make you thirsty and make you wake up during the night to drink water. These substances stimulate the nervous system and increase inflammation in the body. In addition, these foods can be more difficult to digest, leading to discomfort.

• Fast foods in general;
• Processed meats: bacon, sausage, hot dogs, nuggets, hamburger meat and ham;
• Industrial sauces, such as tomato, barbecue, soy and salad sauces. 
• Canned goods;
• Frozen meals.

Snacks, fatty foods and fried foods:

These foods are slow to digest, causing a feeling of abdominal discomfort, gastroesophageal reflux and increased production of stomach acid and pro-inflammatory cytokines, which can lead to a state of chronic inflammation, also increasing insulin, affecting the circadian rhythm and contributing to sleep disorders. In addition to containing carbohydrates, saturated and trans fats. Avoid before bed:

• Pizza, burgers and pasta;
• Fatty meats such as bacon, sausage and ribs;
• Fried foods such as French fries, fried chicken and breaded foods;
• Excessive full-fat dairy products, such as milk, yogurt, butter, cream, condensed milk and curd.

Fermented and fatty cheeses

Most cheeses are fatty and high in protein, which can make digestion difficult and cause stomach discomfort during the night. They also contain high levels of tyrosine, an amino acid that can stimulate the brain. Avoid cheeses that:

• Cheddar, gorgonzola, roquefort, feta cheese, parmesan and brie cheese.

Sweets and sugary foods

Excessive sugar consumption can lead to rapid absorption of glucose into the bloodstream, leading to increased brain activity and decreased levels of the sleep hormone melatonin. Additionally, sugar consumption can cause spikes in insulin levels, which can negatively affect sleep quality.

• Sweets in general, such as cakes, ice cream, chocolates, honey, among others;
• Sugary drinks, such as soft drinks and processed juices;
• Processed foods, such as breakfast cereals, cereal bars, cookies, among others.

Alcohol

While alcohol can make you feel drowsy, it can also negatively affect your sleep. It can reduce the quality of REM sleep, which is important for restorative and restful sleep, increase urinary frequency, which can disrupt sleep during the night, and also cause snoring, sleep apnea, and vivid dreams, all of which negatively affect your night's rest.

Nuts and chestnuts

These foods are also rich in protein and healthy fats. Too much of them can take longer to digest, causing stomach discomfort and affecting sleep.

Energetics

These drinks are designed to give you energy. They usually contain high doses of caffeine, taurine and sugars, which are central nervous system stimulants. This can lead to a state of hyperexcitation and insomnia. The energy drink will completely eliminate the desire to sleep, accelerating your heart rate. In addition, the presence of sugars can increase the urge to urinate during the night.

Tonic water

Tonic water contains quinine, an alkaloid that, in high doses, can interact with the nervous system and cause insomnia; it is also rich in sugar, which can give the body extra energy. Some brands may contain caffeine in smaller amounts.

Conclusion

A little tip from Tenho Saúde: you don't have to say goodbye to your favorite food, but remember that your sleep can be compromised if you overdo it. Therefore, if you want to have a peaceful and refreshing night's sleep, it's best to avoid devouring these foods we mentioned when you're about to go to bed.

If you want to sleep well, don’t go to bed hungry. But don’t go to bed feeling like you’ve eaten an entire restaurant either. Find the balance and have a good night’s sleep.