Oct. 6, 2020—You may already know that caffeine keeps you awake. That's the point of your morning cup of coffee, after all. But what about other foods and drinks? They can have a big effect on the quality of your sleep too.
For example, refined carbohydrates like white bread, cookies, cakes and sodas have been linked to insomnia. According to the American Academy of Sleep Medicine (AASM), they can cause sudden spikes and crashes in blood sugar levels, resulting in sleeplessness.
Other eating habits matter too—not just what you eat, but how. For instance, eating large meals too close to bedtime can keep you awake. That's because digestion stimulates your nervous system, leading to poor sleep.
So for a good night's sleep, serve up these diet do's and don'ts from the AASM and other sleep experts:
Don't drink caffeinated beverages after 3 p.m. If that doesn't seem to help your sleep, you may want to cut out caffeine entirely and see if your sleep improves.
Do drink herbal tea. Many studies have found that a cup of chamomile tea before bedtime helps calm the nervous system. (Herbal teas do not contain caffeine.) But if you tend to wake up a lot to use the bathroom, you may want to skip this tip.
Don't drink alcohol before bed. While it may make you sleepy at first, alcohol can make it harder to stay asleep.
Do eat healthy, well-balanced meals. Try to emphasize fruits and vegetables, whole grains, nuts, and low- and nonfat dairy. A good example is the DASH diet, according to the AASM. Research found that this heart-healthy diet was linked to a lower risk for insomnia.
Don't eat heavy meals late at night. Try to eat dinner at least three to four hours before you go to bed. If you're hungry late at night, eat a light and healthy snack.
Do eat breakfast and lunch. Skipping these important meals can throw your hormones out of whack and lead to sleeplessness.
Find more tips for getting the sleep you need.