{"id":2283,"date":"2025-01-26T08:43:11","date_gmt":"2025-01-26T08:43:11","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/5-foods-to-avoid-before-bedtime.html"},"modified":"2025-01-26T08:43:11","modified_gmt":"2025-01-26T08:43:11","slug":"5-foods-to-avoid-before-bedtime","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/5-foods-to-avoid-before-bedtime.html","title":{"rendered":"5 Foods to Avoid Before Bedtime"},"content":{"rendered":"

The struggle for a good night\u2019s sleep is real. And with everything that is consuming our minds these days, chowing down on food that disrupts sleep isn\u2019t helping anyone.<\/p>\n

Yes,\u00a0specific foods can harm your sleep, and we don\u2019t just mean caffeine!<\/p>\n

So let\u2019s learn about foods not to eat before bed.<\/p>\n

Try to avoid the five C\u2019s, says Katherine Hall, a sleep psychologist with\u00a0Somnus Sleep, an online sleep therapy program.<\/p>\n

\u201cTo remember the foods you should avoid before you head to bed,\u201d she says, \u201csimply remember the 5 \u2018C\u2019s \u2014 chocolate, cheese, chips, citrus, and ice cream.\u201d<\/p>\n<\/p>\n

1. Chocolate<\/h2>\n

Chocolate is a hidden culprit of a poor night\u2019s sleep, unfortunately, so try to avoid that late-night chocolaty treat.<\/p>\n

\u201cChocolate contains (varying amounts) of caffeine, a stimulant which increases arousal and sleep latency,\u201d says Hall. \u201cIt also worsens your sleep quality and decreases time spent in deep sleep, meaning you\u2019re much more likely to feel groggy and unrested in the morning.\u201d<\/p>\n

Keith-Thomas Ayoob, a registered dietitian and nutritionist, says that if you just can\u2019t avoid a bit of chocolate before bedtime, choose milk chocolate, which has a lower cocoa content and thus contains a smaller amount of caffeine.<\/p>\n

\"Plate<\/p>\n

2. Cheese<\/h2>\n

Sorry folks, cheese before bed is out, too!<\/p>\n

According to Hall, strong or aged cheese (think cheddar, Swiss, Parmesan, blue cheeses, and gorgonzola) contains\u00a0tyramine.<\/p>\n

This\u00a0amino acid stimulates the production of norepinephrine, the flight-or-fight hormone.<\/p>\n

This puts your body into a hyper-aroused state, says Hall.<\/p>\n

If you are craving some cheesy goodness, opt for cheeses that are made from pasteurized milk, like cottage cheese, ricotta, or cream cheese.<\/p>\n

According to the\u00a0Mayo Clinic, these cheeses are less likely to contain higher levels of tyramine.<\/p>\n

3. Chips<\/h2>\n

Chips can satiate a salty craving, but\u00a0having a lot of salt before bed is not ideal.<\/p>\n

When you consume a lot of salt, your body retains water and boosts blood pressure, which can result in disrupted sleep, says Hall.<\/p>\n

Too much salt can result in frequent awakenings, meaning you\u2019ll wake up feeling not entirely rested at all.<\/p>\n

If you are still hungry before bed, aim for a\u00a0light snack.<\/p>\n

\u201cJust as you shouldn\u2019t go to bed full, you also shouldn\u2019t go to bed hungry. If you\u2019re lying there with your stomach grumbling, you aren\u2019t going to be able to get comfortable enough to sleep,\u201d says Hall.<\/p>\n

She recommends eating a light and healthy meal approximately three hours before going to bed.<\/p>\n

\"Clementines<\/p>\n

4. Citrus Fruit Drinks<\/h2>\n

Hall says citrus drinks are a no-no before bed for two reasons:<\/p>\n