World Sleep Day 2023: 5 foods you should avoid eating before bed – check the full list

World Sleep Day is celebrated on the third Friday of March every year and this year it falls on March 17. The day is an initiative of the World Sleep Society, a non-profit organization that aims to promote awareness of sleep health worldwide. Saloni Jhaveri, in-house nutritionist at Conscious Food, shares with us, “World Sleep Day is celebrated every year to increase understanding of the importance of sleep and its impact on overall human health and well-being. A restful night’s sleep can include being mindful of your food choices before bed.”

World Sleep Day: Say No to These Nighttime Foods

Certain foods, if eaten before hitting the sack, can cause bloating, anxiety and insomnia, thereby affecting the quality and quantity of sleep. Here are some foods and types of food that people should avoid before going to bed. Saloni Jhaveri gives us a list of foods we should avoid before going to bed:

1. Caffeine: Caffeine is a stimulant that promotes alertness, and it takes about six hours for caffeine to be eliminated from the body. Therefore, it is recommended to avoid consuming coffee, tea, energy drinks, or other caffeinated beverages before bed.

2. Wines: Although alcohol can make you drowsy, it can disrupt sleep and cause frequent night wakings. It is best to avoid alcohol before bed or limit it to one or two drinks in the early evening.

3. Spicy and fatty foods: These foods can cause heartburn, indigestion and heartburn, making it difficult to fall asleep and stay asleep.

4. Sugary foods: Sugar can raise blood sugar levels and cause insomnia. Therefore, it is advisable to avoid this type of food before going to bed.

5. High Protein Foods: They can also cause indigestion and discomfort, which disrupts sleep. Therefore, it is better to avoid high fat and high protein foods before going to bed.

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World Sleep Day: Dinner Advice – Eat Early, Eat Lightly

The timing and type of food is important. As Jhaveri explains, eating a heavy meal before bed can cause discomfort and indigestion. “Therefore, it is better to eat your main meal earlier in the evening and avoid large and heavy meals before bed,” she says. To get a good night’s sleep, it’s recommended to eat light and healthy snacks like fruits, vegetables and whole-grain crackers, which won’t disturb your sleep, adds Jhaveri. Always remember, what you eat before bed can significantly affect the quality of your sleep.