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Foods That Negatively Impact Sleep

October 9, 2021

Good quality sleep is essential for your health – but it could be your diet that’s getting in the way! Here are 6 foods that could be negatively impacting your sleep.

  1. Caffeine – Caffeine is a drug that stimulates the central nervous system, causing alertness. In high amounts it causes anxiety, rapid heartbeat, restlessness, dehydration and impaired sleep quality. It is recommended to limit consumption to less than 400mg per day (4-5 cups of coffee), and to avoid caffeine close to bedtime.

  2. Alcohol – Alcohol interferes with the circadian rhythm, worsening sleep quality.

  3. Spicy foods – spicy foods can cause acid reflux and heartburn, making it uncomfortable to fall asleep. It can also worsen the severity of sleep apnea.

  4. Sugary and high glycemic index foods – these are foods that cause a spike in blood sugar, such as white rice, potatoes and sweets. Research shows that these foods can contribute to insomnia and interfere with sleep hormones.

  5. Fatty foods – a high fat intake can disrupt sleep quality as the body cannot digest it quickly, leading to restlessness, acid reflux and reduced sleep. A study also found a link between high levels of trans fats and insomnia.

  6. Processed foods –fast food and pre-packaged foods are often high in sugars and fats which negatively impact sleep.