Before going to bed at night, some people occasionally drink alcoholic beverages or drinks like coffee. However, it's important to note that some drinks are not suitable before bedtime, as they can easily affect sleep quality and health issues. So, what foods and drinks should you avoid before bed?
Everyone knows that eating before bed is not good, as it affects health and sleep quality, but many are more lenient when it comes to drinks. In fact, drinking six types of beverages can also affect sleep quality.
5 Beverages Not to Drink Before Bed
1. Alcoholic Beverages
A small amount of alcohol can promote blood circulation and help people relax, and they will soon fall into a deep sleep due to the effects of acetaldehyde produced during alcohol metabolism. However, it has the opposite effect in the latter half of sleep, causing people to enter the rapid eye movement (REM) sleep stage, making sleep gradually lighter, and even waking up. While drinking for pleasure is one of life's great joys, it's best to avoid alcohol before bedtime.
2. Diuretic Herbal Teas
Herbs in the daisy family, such as dandelion (or dandelion coffee) and chamomile, and herbs with anti-edema effects like juniper and Job's tears, have a diuretic effect. To avoid waking up to use the bathroom, it's best not to drink them before bed.
3. Carbonated Drinks
Most carbonated drinks are sweet beverages containing sugar. Liquid sugar is easily absorbed, causing blood sugar levels in the body to rise quickly. With high blood sugar levels, the body cannot enter a deep sleep state. Furthermore, some carbonated drinks also contain caffeine, so it's best to be cautious.
4. Coffee
Caffeine is a central nervous system stimulant. Drinking coffee before bed may keep you awake. However, because everyone's tolerance to caffeine is different, the amount of coffee that affects sleep varies from person to person.
5. Health Beverages
Many people drink a health beverage before bed hoping for better skin the next day. While this won't negatively affect nutrient absorption, the caffeine in health beverages can greatly impact sleep. Caffeine not only excites the nervous system, making it difficult to fall asleep, but it also has a diuretic effect. Even if a health beverage has beauty benefits, if it leads to light sleep, its effects will be wasted.
What Foods Not to Eat Before Bed
1. Ice Cream
Ice cream contains a lot of fat. Eating it right before bed gives your body no time to burn it off. All the sugar sends your body the wrong signal about energy, causing it to store it as fat. Additionally, studies have found that eating high-sugar foods before bed can easily lead to nightmares.
2. Celery
Celery is a natural diuretic that increases urine output. If you consume too much celery before bed, your body will wake you up to urinate. Although celery provides rich nutrition, it's best to avoid it before bedtime.
3. Pasta
Pasta is all carbohydrates. Eating it right before bed can easily turn into fat, alter your blood sugar levels, and consequently delay sleep or make you wake up easily during the night. Additionally, the cheese, cream, or tomato sauce on the pasta may burden your digestive system.
4. Pizza
The tomato sauce on pizza is highly acidic and can stimulate acid reflux in the stomach. The fatty meats and cheese can also cause heartburn.
5. Candy
A recent study shows that 7 out of 10 people eat junk food like candy before bed, leading to nightmares all night. Experts speculate that high sugar levels cause more brainwave activity, leading to nightmares.
6. Cereal
Cereal often contains large amounts of refined sugar and carbohydrates, which can cause blood sugar to spike, making it unsuitable for consumption before bed.
7. Garlic
Eating garlic at night can not only cause bad breath but also lead to heartburn. If you have poor stomach function or are prone to acid reflux, you should definitely avoid spicy foods like garlic before bed.
8. Chocolate
The caffeine in dark chocolate can be stimulating. Almost all chocolate contains some level of caffeine. Additionally, theobromine in chocolate can increase heart rate.