There are many factors that can cause insomnia. The stress of life can make one feel restless and anxious, and the discomfort of illness can also make it difficult to fall asleep. However, you might overlook one of the most common lifestyle factors that contribute to insomnia: your diet. The following 5 unhealthy eating habits can unknowingly steal your sleep, leaving you tossing and turning every night and struggling to fall asleep.
1. A Rich and Greasy Dinner
Eating too much in the evening, or consuming a large amount of high-fat foods, will prolong your stomach's digestion time, leading to a poor night's sleep. A smart approach is to have your largest meal at breakfast or lunch, and keep your dinner smaller and lighter. It's best to choose low-fat but protein-rich foods, such as fish, chicken, or lean meat. Another benefit of this eating pattern is that it helps prevent weight gain. Research has found that calories consumed in the morning are most effectively utilized by the body.
2. Caffeinated Beverages or Foods
Many people have trouble sleeping because they drink too much coffee. Caffeine stimulates the nervous system, causing breathing and heart rate to speed up and blood pressure to rise. It also reduces the secretion of melatonin, a hormone produced by the brain's pineal gland that has a sleep-inducing effect. A cup of coffee or tea in the morning, or a can of cola in the afternoon, might help you shake off sleepiness. However, for people sensitive to caffeine, even a cup of hot cocoa in the afternoon can be enough to leave them staring wide-eyed and unable to sleep soundly at midnight. Furthermore, the diuretic effect of caffeine can cause you to wake up frequently to use the restroom, making it unlikely that you'll get a good night's sleep.
3. Relying on Alcohol for Sleep
Many people rely on having a small drink to help them fall asleep. However, the price of a nightcap might be disrupted sleep—waking up multiple times during the night—or waking up the next morning feeling terrible. Additionally, studies have shown that people with a habit of heavy drinking often experience sleep disturbances, waking up several times during the night. Their rapid eye movement (REM) sleep is suppressed, and their deep sleep stage is very short or non-existent. Therefore, people with a heavy drinking habit may spend a lot of time in bed, but the quality of their sleep is very poor.
4. Certain Foods Cause Bloating
A bloated, uncomfortable stomach can keep you awake. If abdominal bloating often prevents you from sleeping well, it might help to eat fewer gas-producing foods. Foods that can cause bloating include: beans, cabbage, onions, broccoli, Brussels sprouts, bell peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, grapefruit, and beverages and desserts containing sorbitol.
5. Spicy Foods Interfere with Sleep
Spicy foods like chili peppers, garlic, and raw onions can cause heartburn and indigestion in some people, which in turn can interfere with your sleep.