Getting a good night's sleep is essential to feeling good in the morning and enjoying good overall health.

Chronic lack of sleep or poor quality sleep can affect your physical and mental well-being and increase your risk of developing certain health problems, such as heart disease and diabetes. But did you know that many factors, including your food choices in the evening, can prevent you from falling asleep or getting quality sleep? Here's a closer look at what foods or drinks to avoid at night to help you get a good night's sleep...

1. ALCOHOL

Many people like to have a drink or two at night to unwind from a hard, stressful day and relax before bed. In fact, alcohol is one of the most commonly used sleep aids.

Interestingly, alcohol may help you fall asleep, but then significantly disrupts sleep during the night as blood alcohol levels decrease. In fact, alcoholic beverages interrupt the natural sleep cycle later in the night. This can reduce the duration of REM sleep, which is the most restorative sleep!

Not to mention that alcohol consumption can exacerbate obstructive sleep apnea, loud snoring, and acid reflux.

So, instead of drinking a few beers or glasses of wine at dinner, abstain and swap the digestif for an infusion!

2. FOODS THAT ARE TOO FATTY

Meals that are too rich in fat, especially saturated fat, take much longer to digest and can weigh on our stomachs as well as on the quality of our sleep! By overloading our digestive system, which is already slowed down during sleep, foods that are too rich cause discomfort that can affect everyone's ability to fall asleep and enjoy a restful sleep.

Before going to bed, avoid fatty foods such as fried foods, cheeses, cold cuts, red meats, and/or meats with sauce. Prefer to eat a light meal for at least 2 to 3 hours before going to bed.

3. FOODS WITH A HIGH WATER CONTENT

If water-rich foods are beneficial to our health because they are low in calories, they can also make us want to go to the bathroom more often. And there is nothing more disruptive to sleep than getting up to go to the bathroom in the middle of the night!

So if you want to avoid having a full bladder in the middle of the night. It's best to avoid eating high water content foods like watermelon and cucumbers right before bed. Save them for lunch or have dinner away from bedtime to avoid untimely trips to the bathroom during the night.

4. CAFFEINATED FOODS OR DRINKS

When you think of foods and drinks to avoid in the evening, chances are you'll think of coffee or other caffeinated products.

And for good reason! Caffeine is a central nervous system stimulant, which means it increases alertness and makes us feel more awake and energetic. No wonder then that caffeinated products can have a negative effect on sleep and falling asleep.

In fact, research shows that coffee consumption, even 3 and 6 hours before bedtime, can affect sleep by doubling the time it takes to fall asleep and reducing total sleep time by an hour.

But coffee is not the only drink that has deleterious effects on sleep. Many foods contain caffeine, even if you don't expect it, such as:

chocolate,
coffee, including decaffeinated coffee, although in smaller amounts than regular coffee,
cola sodas,
green and black teas, not to mention iced teas,
guarana,
mate,
energy drinks,
foods containing caffeine or coffee as an ingredient, such as tiramisu or coffee ice cream.

5. VERY SWEET FOODS

Foods that have a high glycemic index (GI) cause significant spikes and drops in blood sugar. These foods include refined carbohydrates such as white bread and foods with high amounts of added sugars such as candy.

Several studies suggest that eating foods high in added sugars near bedtime can lead to poor sleep quality.

Elevated blood sugar levels after a meal with high sugar foods can induce hormonal changes such as a sharp drop in insulin after falling asleep, which can disrupt sleep.

6. FOODS RICH IN TYRAMINE

To improve sleep quality, experts recommend cutting out foods that contain a large amount of tyramine in the evening. This amino acid derivative causes the brain to release a natural stimulant that facilitates brain activity. This can make it harder to fall asleep.

Some of the foods richest in tyramine include tomatoes, chocolate, soy sauce, canned fish, cabbage, spinach, dried fruit, red wine, and aged cheeses.

7. SPICY FOODS

Anyone who suffers from heartburn knows that spicy foods can make acid reflux symptoms worse, especially when lying down.

But even if you don't have a weak stomach, there's another reason to avoid them at dinner. Naturally, your body temperature needs to drop to facilitate sleep, but very spicy foods can raise your body temperature slightly. The resulting sensation of heat can then delay sleep and have a negative effect on sleep.

8. ACIDIC FOODS

One of the other triggers of acid reflux and heartburn is - not surprisingly - very acidic food. Citrus juices, raw onions, white wine, and tomato sauce can disrupt the sleep of heartburn sufferers. So it's best to avoid them before bedtime if you have a weak stomach!

9. GAS-PRODUCING FOODS

Foods that are hard to digest and contain a lot of fiber can cause painful bloating and gas, which can disrupt your night and that of the person sharing your bed!

If you are not used to eating them or if you are prone to bloating, avoid putting gas-producing foods on your evening menus, such as legumes (white beans, chickpeas, lentils, etc.) or high-fiber vegetables like onions, cabbage, or leeks!