7 Eating Habits That Can Disrupt Sleep

A good night's sleep depends on more than a comfortable bed. Throughout the day, several factors can affect how the body gets ready to rest, with diet being one of them. While no foods necessarily cause insomnia, certain eating habits - particularly in the period before bedtime - may make it harder to unwind and affect sleep quality.

“[The response to food] differs from person to person, but certain habits may lead to discomfort or disrupt a sleep routine. A balanced eating pattern can support overall wellbeing, but frequent trouble sleeping should not be blamed on diet alone. Stress, anxiety, changes to routine, medication and health conditions can also affect sleep,” explains nutritionist Mônica Magalhães, coordinator of the Nutrition course at Unime Anhanguera College.

Below, the specialist outlines 7 eating habits that may disrupt rest.

1. Having caffeine late in the day

Coffee, energy drinks, certain teas, cola-based soft drinks and other caffeinated products can increase alertness. For people who are more sensitive, consuming them close to bedtime may make it more difficult to fall asleep. Those who notice sleep difficulties may therefore consider cutting back on caffeinated drinks during the afternoon and evening.

2. Eating very heavy meals at night

Having large amounts of food close to bedtime can leave you feeling overly full and uncomfortable, making it more difficult to relax. Whenever possible, evening meals should suit each person's routine and individual requirements, while avoiding excesses, especially shortly before going to bed.

3. Eating very fatty foods before bed

Very fatty dishes can take longer to digest and may cause discomfort for some people. If this happens near bedtime, it can interfere with rest. Paying attention to how the body responds to particular foods is a useful way to identify what may be disrupting sleep.

4. Overdoing very spicy foods

Highly seasoned or spicy foods can trigger heartburn, acid reflux or gastrointestinal discomfort in some people. These symptoms may become more troublesome if someone lies down immediately after eating. People with this sensitivity may choose to avoid such dishes in the hours before sleep.

5. Having too much sugar close to bedtime

Sweets, desserts and sugary drinks can be included in a balanced diet, but excessive consumption, particularly at night, is not advisable. Products high in sugar should also not replace more nutritious foods in everyday meals. The best approach is to eat a varied diet throughout the day and avoid overindulging before bed.

6. Drinking a large amount of liquid at once at night

Staying hydrated matters, but drinking large volumes of liquid shortly before bed may increase the need to get up during the night to urinate. Spreading water intake across the day can help prevent excessive drinking close to bedtime.

7. Using alcoholic drinks to “relax”

Although alcohol may initially make people feel sleepy, drinking it can reduce sleep quality and encourage waking during the night. It is therefore not recommended as a way to get to sleep.

Pay attention to the signs

According to nutritionist Mônica Magalhães, if difficulty sleeping is frequent or persistent, it is important to seek an assessment from a healthcare professional to identify possible causes and receive appropriate guidance.

By Deiwerson Damasceno