Many of my clients complain about a lack of sleep and come to me for answers. While everyone is different, I tend to pick apart their diet a little bit before anything else. And I’ve noticed a few trends with those who are insomniacs. These are the top foods that disrupt sleep, be sure to avoid them before your next workout or run.
Foods that disrupt sleep
- Coconut oil: Hexadecanoic acid may interfere with your ability to clock a solid eight hours of sleep.
- Tea: Green and black teas contain caffeine and theobromine, which can act like a diuretic and increase your heart rate. Stick to herbal and non-caffeinated tea.
- Chocolate: Same ingredients as Green and black tea.
- Alcohol: While it may seem like alcohol helps you feel drowsy, it actually makes it difficult to go into a deep sleep. Also, a hangover is definitely not a good way to start a run or workout.
- Steak: Eating foods high in saturated fat like steak interferes with deep sleep. They also take longer to digest, which could lead to indigestion keeping you up at night.
- Soda :Regularly consuming caffeine and sugar has been linked to short sleep duration.
- Chips and Salsa: Heartburn and extra trips to the bathroom are side effects of spicy foods and extra sodium. Go for guac with a side of crudités instead.
- Water: Don’t chug all your water before bed, instead spread it out throughout the day in order to avoid multiple bathroom breaks in the middle of the night.
- Ice Cream: Foods high in saturated fat and sugar and low in fiber tend to result in less restorative sleep with more midnight waking. If the craving calls make “nice” cream by blending one frozen banana with 1/2 cup of fruit or a tablespoon of nut butter.
- Tomato Sauce: The acidity of tomatoes can cause heartburn and tomato sauce also contains the amino acid tyramine. This triggers the brain to release norepinehrine, a stimulant that boosts brain activity and inhibits sleep.
Do you have trouble sleeping at night?