Do you have a hard time falling asleep? Your diet has a direct relationship with your sleeping patterns. Sleep is one of the most important factors when it comes to our health and well being and a lack of sleep can lead to both physical and mental breakdown. Diet and sleep has been a subject that is widely studied. If you find yourself struggling with insomnia at night and don’t know why, try eliminating these foods from your diet. 

1. Caffeine

This one probably should be no surprise, but caffeine can cause us to be wide awake. Caffeinated drinks like coffee, green tea, energy drinks and soda can all increase our caffeine intake and our heart rate. So how long before we go to bed should we opt out of coffee? According to one study, even moderate caffeine consumption within 6 hours of bedtime is able to disrupt your sleep. 

2. Spicy or acidic foods, hot sauce

While hot peppers can help you increase the function of your metabolism, eating them late in the night can actually trigger heartburn. It can also increase your body’s core temperature which can leave you feeling more awake and struggle with falling and staying asleep. Aim to keep the spicy stuff for breakfast or lunch instead.

3. Chocolate

Eating chocolate right after your dinner won’t be doing your sleep quality any favors. Many people don’t know that coffee contains caffeine. This means going for your favorite slice of chocolate cake for dessert might be the reason you can’t sleep at night. The caffeine found in chocolate can increase arousal and decrease your ability to get to a deep level of sleep. 

4. Alcohol

You might know that white wine can be prone to causing heartburn, but it isn’t the only type of alcohol that can prevent you from getting a good night’s rest. Studies have shown that drinking alcohol before you go to sleep can cause you to wake up throughout the night and reduces the quality of sleep that you get. 

5. Fatty foods

Foods that are high in fat can not only contribute to weight gain, but will also impair your sleep. Even foods that are high in healthy fats, such as avocado and fish, can also compromise your sleep. High-fat foods will activate your digestive system, which means more frequent trips to the bathroom. 

6. Dried fruit

Eating too much dried fruit can upset your stomach, resulting in gas and cramps throughout the night. This is because they have high fiber and low water content. They also aren’t as healthy for you as you might think, so it might be best for you to just avoid them depending on your health goals. 

7. Sugary Cereals

Cereals that are very sugary can make your blood sugar skyrocket and crash, which will have effects on your sleep. Pick a cereal that contains less than 5 grams of sugar in every serving. Be sure to avoid sugary cereals, in general. 

8. Pizza 

As a late-night snack, a slice of pizza before bed won’t help with your sleep. The high-fat cheese, combined with the acidity of the tomato sauce will have a negative impact on your sleep quality. Plus, foods that are high in acid can trigger acid reflux, especially when you eat it close to bedtime. Even if you don’t suffer from acid reflux, it can cause you to keep waking up in the middle of the night which will leave you feeling exhausted the next day. 

Every one of us has different needs and reactions when it comes to our nutrition and diet. To learn more about how your DNA can uncover your ideal diet, get started by reading our blog post Can a DNA Test Really Tell You How to Eat? Let us help you navigate your health so you can get on the right path to leading a better life through nutrigenomics.