What are some foods that may cause insomnia?

Posted by Marry Grover on July 31st, 2022

Insomnia is a rest problem where despite the time and opportunity, you cannot manage to fall asleep. The disorder can make you feel annoyed and lead to serious health problems in the long run. As far as the reasons for developing insomnia are concerned, there are many possibilities. You may become an insomniac because of stress, jet lag, older age, medication, lifestyle habits, poor sleep environment, or wrong food. Today, in this article, we will discuss certain food items you must avoid to sleep better. Have a look!

Explain the link between insomnia and food

What you eat plays a vital role in deciding the quality and duration of your sleep. Some food items and components in the food can affect your circadian rhythm and alter your sleep patterns. Also, your diet can impact your gut bacteria, which, in turn, can affect other metabolic processes like sleep. Nutritional factors can also cause chronic inflammation that is again associated with insomnia. So, here is a list of some foods you must avoid to improve sleep quality:

1. Caffeine:

Caffeine is a widely consumed stimulant that affects your central nervous system. Typically, it is taken in the form of beverages like coffee, tea, and coke but is also present in chocolates. While caffeine is a go-to option when you want to stay awake, taking it in too much quantity can disrupt your sleep cycle and lessen your sleep time. So, as a rule of thumb, you must avoid caffeine-rich products before bed.

2. Black tea:

Many people do not know that black tea is a high source of caffeine. It contains about 47mg of stimulant in one cup. It is about two-thirds of the amount of caffeine present in one cup of coffee. For this reason, it is advised to not have caffeine late in the night as it can lead to insomnia. In fact, you should avoid drinking it two to three hours before sleep.

3. Alcohol:

Alcohol is another psychoactive substance that can interrupt a healthy sleep pattern. Many people prefer having drinks before falling asleep to relax and get relief from the day’s stress. However, this habit is not healthy as alcohol negatively impacts sleep. Although drinking aids people in falling asleep faster, it worsens sleep quality. For this reason, individuals who drink before bed report getting restless sleep.

4. Cookies and cakes:

Consuming foods rich in fat and sugar like cookies and cakes, especially right before going to bed, can be one of the reasons for insomnia. The high saturated fat content in these baked goods causes acid reflux. Also, having these food items can increase blood sugar levels which can surge insulin levels. It may begin a compounding chain of events, leading to poor sleep quality and insomnia.

5. Aged or cured foods

Such foods are typically high in sodium content, which is often linked to elevated blood pressure levels. Studies suggest that Dietary Approach to Stop Hypertension reduces blood pressure levels. In addition, following the DASH style lowers the risk of insomnia. 

So, these are some food items you must avoid if you suspect insomnia.