Especially for those with hectic schedules who often miss meals during the day, eating at night has become a common habit for many people. If this habit is not followed in moderation, it could harm our health. Some foods are best avoided when eating or snacking late at night. These foods can cause various health problems, including weight gain and sleep disturbances.Here are the 13 foods you never eat at night:
Spicy foods may be tempting to eat at night, but they can cause heartburn and indigestion, disrupting sleep. According to a study by the National Sleep Foundation, spicy foods can also increase body temperature, making it difficult to fall asleep. It’s best to save the spicy meals for earlier in the day.
Chocolate includes theobromine and caffeine, which might keep you awake at night, even if it may be a favorite late-night snack for some.In the Journal of Clinical Sleep Medicine, a study found that caffeine usage six hours or less before bed can have a substantial effect on the amount and quality of sleep. Hence, it’s best to postpone your chocolate desires until early morning.
Although drinking alcohol can make you feel sleepy at first, it can also mess with your sleep pattern and cause lousy quality sleep. According to a study that was published in the journal Alcoholism: Clinical & Experimental Research, drinking alcohol right before bed might reduce the amount of time that people spend in REM (rapid eye movement) sleep, which makes for less healthy sleep. Alcohol can also irritate the bladder, which results in numerous nighttime toilet breaks.
Blowouts, bloating, and discomfort can result from consuming salty snacks like chips right before bed. It may even wake you up in the middle of the night. This can make it difficult to fall asleep. Sleep disruption was more common in participants on a high-sodium diet than in those on a low-sodium diet, according to a study published in The Journal of Nutrition.
Red meat can be more difficult to digest and uncomfortable to eat at night, just as high-fat foods. Red meat also contains a lot of protein and can cause the body to produce hormones that promote alertness, which makes it harder to fall asleep. At night, choose lighter protein options like chicken or fish instead of steak or burgers.
Although pizza is a typical late-night snack, it’s not ideal for a restful night’s sleep. Heartburn and dyspepsia can result from the pizza’s high-fat cheese, tomato sauce, and refined carbs. According to a study published in the journal Nutrients, people who ate pizza right before bedtime had less restful sleep and more sleep disturbances than those who didn’t.
Caffeine’s inclusion on this list is hardly surprising, as it is a well-known stimulant that can cause insomnia. According to research in the Journal of Clinical Sleep Medicine, caffeine use up to six hours before bedtime considerably shortened people’s sleep. Caffeine, which is present in coffee, tea, soda, and energy drinks, should be minimized or avoided in the evening.
Even though they might seem like a healthy snack choice, energy bars frequently have high amounts of sugar and caffeine to give you a short energy spike. Disrupted sleep patterns and trouble falling asleep may result from this combination. A Journal of the American Dietetic Association study indicated that eating high-sugar snacks right before bed may increase the frequency of nighttime awakenings.
Who doesn’t enjoy eating ice cream for dessert at night? Regrettably, ice cream’s fat and sugar content can interfere with digestion and sleep. According to a Nutrients journal study, sugar consumption before bed was linked to worse quality of sleep and more nighttime awakenings. You should reserve your cravings for ice cream for earlier in the day.
A bowl of grain is often reached as a late-night snack, even though most cereals are high in sugar and can interfere with sleep. In the Journal of Nutritional Science, a study found that having a high-sugar meal earlier in the evening was linked to more frequent awakenings during the night.
Although coffee’s inclusion on this list is hardly surprising, it is nevertheless essential to discuss because it can significantly affect sleep quality even when ingested earlier in the day. A study published in the Sleep Health journal found that caffeine use is associated with worse sleep quality and longer nighttime wake times.
Like other coffee-based drinks, green tea has caffeine, which can be a nighttime sleep aid. The amino acid theanine, which encourages relaxation and may cause sleepiness, is also present in green tea. If you want to sleep well at night, you should steer clear of green tea in the evening.
Greasy or Fried Foods
Nearing bedtime, greasy or fried foods like chicken wings or french fries can cause delayed digestion due to their high-fat content. Restless nights may result from this. According to a study published in the journal Nutrients, a high-fat dinner slowed digestion and caused more sleep disturbances than a low-fat dinner. Therefore, It is best to avoid fried or oily foods at night.
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