Nutrition experts have pinpointed three foods to avoid before bedtime due to their potential to disrupt sleep

After a long and tiring day, it’s natural to indulge in a little snack before turning in for the night. You might have a preferred late-night treat, such as a delightful piece of chocolate or a comforting cheese-on-toast slice. However, it turns out that some of these treats can have adverse effects on our bodies and sleep patterns.

While eating late at night is generally not recommended if you want to improve your sleep, there are specific foods you should avoid right before bedtime. Surprisingly, some of these foods offer numerous health benefits at other times.

Here are the foods you should avoid before going to bed:

1. Dark Chocolate: Indulging in a few squares of dark chocolate while catching up on your favorite TV show might sound heavenly. Unfortunately, dark chocolate is high on the list of foods to avoid before bedtime. According to registered nutritionist Sophie Trotman, dark chocolate contains caffeine, which can keep you alert and disturb your sleep. Additionally, it contains sugar, which can lead to a spike in glucose levels, keeping you awake and preventing restful sleep.
2. Spicy Foods: Spicy foods can be particularly disruptive to sleep because they contain high levels of capsaicin, a compound that raises body temperature and interferes with thermoregulation, making it challenging to find a comfortable sleep temperature. For individuals experiencing menopause or perimenopausal symptoms, spicy foods can exacerbate hot flashes, leading to a night of discomfort and overheating. Large amounts of spicy food before bed can also cause heartburn or indigestion, preventing sleep and causing discomfort.
3. Red Meat: While a hearty steak or burger might make you feel sluggish and sleepy, red meat is actually one of the foods you should avoid before bedtime. Digesting tough foods like red meat requires more effort from your body, leading to an increase in core body temperature, which can disrupt your sleep. Trotman explains that red meat, in particular, is denser and protein-rich, taking longer to break down and digest. If you’re having dinner late, it’s advisable to opt for lighter options like chicken or vegetarian dishes to promote faster sleep onset and better sleep quality.

So, what are the recommended bedtime snacks that won’t negatively affect your sleep? Dr. Deborah Lee, a registered GP at Dr. Fox Pharmacy, suggests the following sleep-friendly options:

• Nuts: Nuts like walnuts and pistachios contain melatonin, cashews and pistachios contain serotonin, and all nuts are rich in magnesium and selenium, promoting good sleep.
• Whole Wheat Toast and Avocado: This combination provides sustained energy release throughout the night, and avocados offer magnesium and healthy unsaturated fats.
• Milky Drinks: Milk contains tryptophan, a precursor to serotonin, which is essential for the release of the sleep hormone melatonin. A milky drink can help you fall asleep easier.
• Decaf Beverages: If you’re not very hungry but still want to curb late-night cravings, opt for decaffeinated teas like chamomile, which has a soothing effect to aid sleep.

To achieve a more restful night’s sleep, choose lighter foods with low sugar and caffeine content, and avoid the foods mentioned earlier. Additionally, nutritionists recommend leaving at least three hours between