![]() Or try a Chocolate Chip, Raspberry and Oat Cookie (skip the chocolate if you’re super caffeine sensitive) an hour before bed, or try that late-night favorite, whole grain cereal and milk. Skip heavily sweetened oatmeal and instead top it with some chopped nuts or berries. ![]() Oats are high in the amino acid tryptophan, which gets converted to serotonin, a neurotransmitter that helps us relax. Instead of sweetened carbs like cookies and cake, reach for whole grains, like oatmeal. OatsĬarbohydrates can help send you off to dreamland. foods that contain kola nut as an ingredient. ![]() coffee, including decaf, though in lower amounts than regular. Stick to smaller, lower fat meals in the evening and save the steak for special occasions. Foods that contain caffeine include: chocolate. If you eat them before bed, your body will need to work hard to digest them, which can cause discomfort or unwanted trips to the bathroom. Rich, high fat foods like fried foods, burgers, cheese, creamy desserts and red meat take a while to digest. If you experience symptoms of GERD at night or when you’re lying down, avoid eating for 2 to 3 hours prior to sleep, as well as foods that can trigger your symptoms. Various things can exacerbate GERD symptoms, from eating late at night to eating spicy and acidic foods. See below for some smart swaps for nighttime sugar cravings. A 2016 study found that people who included more refined sugar and saturated fat in their diet and consumed less fiber had less restorative sleep and woke up more during the night. And yes, it can also mess with your sleep. Sugar has been linked to so many health issues, from inflammation to cavities and weight gain. Oh sugar…we love you so, but we have to break up. And that brings us to our next sleep saboteur - sugar. And the same goes for those premium ice creams with all the delicious chocolate chunks. But if you’re sensitive to caffeine, even the 20 mg in a 1.4-ounce dark chocolate bar or mug of hot chocolate can be enough to keep you up. ChocolateĮnjoying a piece of really good chocolate at the end of the day can be a wonderful way to unwind. And remember, caffeine is found in many drinks these days, including kombucha and other teas, yerba mate, sports drinks and soda, as well as some sparkling waters. Learn what your personal cut-off is (mine is 2 pm) and stick to it. Everyone is unique and processes caffeine differently, but many people will struggle to fall asleep if they have caffeine in the late afternoon.
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