When you avoid this food before
bedtime, you'll be able to sleep soundly.
Looking to sleep better? Heed this advice.
"The number one food you should give up (or at least cut back
on) if you want to sleep better is candy," says Kim Yawitz, RD, a
registered dietitian nutritionist in Louis, Missouri.
Candy, as Yawitz explains—and as you probably know heavy in sugar
and has little nutritional value. "A serving of gummy bears, for example,
has 21 grams of sugar, three grams of protein, zero grams of fat, and no
vitamins or other beneficial nutrients," explains Yawitz. "Overeating
sugar, on the other hand, may cause short- and long-term sleep problems."
According to research, there's a link between eating candy and
having trouble sleeping.
Candy disturbs sleep, but it can also cause blood sugar spikes and
crashes, keeping you hungry and creating restless sleep. "Snacking on candy
or other sugary foods late at night can cause hormone changes in the short
term, such as increased insulin, cortisol, and adrenaline, making you feel
restless, anxious, and hungry," explains Yawitz.
There's also some evidence that consuming a lot of candy, in
general, can affect sleep amount and quality, according to Yawitz.
"In one large study, the odds of sleeping fewer than six
hours per night were 32 percent higher in adolescents who ate candy and other
sweets five times per week, and the odds of poor sleep quality were 30 percent
higher among frequent sweets eaters," she says. "Another large study
that included adults had similar findings — specifically, that women who ate
more sweets (including candy) were more likely to report sleep troubles."
Yeah, no thanks. We'll take our beauty sleep.
Candy isn't the only food that can disrupt sleep.
Beyond candy, cutting out fried foods could also help you sleep
better, says Yawitz, as studies have linked high-fat diets with an increased
risk of sleep disorders.
"If you're one of the 20% of American adults with
gastroesophageal reflux (GERD), limiting acidic foods, spicy foods, and
carbonated beverages may help you sleep better," she says.
And don't forget to ditch these drinks for better sleep.
Caffeine and alcohol should also be avoided before bedtime,
according to Yawitz. "Because caffeine has been shown to reduce sleep time
and quality, avoiding caffeinated beverages and foods like dark chocolate in
the afternoon and evening may help you sleep better," she says.
And according to Yawitz, it's a popular misconception that a
nightcap would help you sleep. "According to one study, just one or two
drinks can reduce sleep quality by 24%." Worth noting: For low ABV or
alcohol-free beer, wine, or spirits, scan the label and be wary of sugar
content in these drinks, which may also disrupt sleep.
Yawitz stresses that a lot of it comes down to the individual. "For example, many studies show that caffeine is bad for sleep," she explains, "but I could drink coffee at 9 p.m. and sleep through a tornado." "Keeping a food and symptom journal is a great way to determine if a certain food affects your sleep. Keeping track of your sleep and eating habits will help you identify any foods or eating patterns that keep you up at night."