Now that many parts of the world are dealing with Daylight Saving Time, the holidays are approaching, and there’s some more stress associated with this time of year. Therefore, it’s really important to get a good night’s sleep.
Sleep is extra crucial this time of year, and many people might not realize just how much of an impact their diet and what they choose to eat before bed can have on their quality of sleep. We spoke with health experts about some of the “best” and “worst” foods to eat before bed, as they can either help you sleep through the night or guarantee restlessness. Read more about them below.
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1. Best: Nuts
If you like to eat something savory before bed, you should swap potato chips or other processed snacks for a serving of mixed nuts, or a combination of almonds and pistachios. These are known for being two of the best nuts that can help you fall asleep, as they naturally contain vitamins and minerals that can ensure quality rest.
"These nuts are another food rich in natural melatonin to help with sleep," explains dietitian Courtney Pelitera, MS, RD, CNSC at Live it Up. "They also have heart-healthy polyunsaturated fatty acids to slow down digestion during the overnight fasting period."
2. Worst: Sugary Foods
It's been known for a long time that foods high in refined sugar can disrupt quality sleep, and yet, people still reach for them late at night. Although they can be tempting, health experts have noted that consuming foods like ice cream, sugary cereals, soda, and more not long before trying to get some sleep can set you up for a disruptive night.
"Sugary desserts like cake or ice cream, ultra-processed snack foods like cookies or chips, etc., are the worst things to eat before going to bed," says National Board Certified Health and Wellness Coach Dr. Neelofer Basaria. "Some of these foods are addictive in nature and can raise blood sugar. Others can aggravate the nervous system or initiate digestive distress. Consequently, all of these foods can raise evening cortisol and have the potential to create breaks in the normal sleep cycle."
3. Best: Dark Chocolate
The one sweet treat that actually can be very beneficial is dark chocolate, especially a bar or brand that's high in cocoa. Dark chocolate has been known to have many health benefits, and improved sleep is just one of them.
"The higher the cocoa percentage, the better here," notes Pelitera. "Cocoa contains magnesium, which is great for improving sleep. Chocolate is also a comfort food for many, releasing endorphins that help us to feel happy and relaxed. I recommend sticking to a small amount (1-2 squares) of 70% or higher dark chocolate about 1-2 hours before bed, to reduce overnight blood sugar spikes."
4. Worst: Artificial Sugars
There are a lot of people who might think that sugar-free candies or sweets are a nice alternative for a late-night treat, and while they might be slightly better calorie-wise, artificial sugar, when consumed frequently, can also have a negative impact on your sleep. And those 'sugar-free' treats tend to be full of them.
"For some individuals, artificial sweeteners stimulate the HPA axis, increasing cortisol and adrenaline," says Jana Hand with Helping Hand Nutrition. "Even if you fall asleep, you may experience light, non-restorative sleep, 2–3 AM awakenings, and jittery or anxious feelings during the night. This is more common in people with IC or gut sensitivity."
