![]() ![]() Similar to the fast food problem, fried chicken carries the issue of having too much fat. On top of that, fast food is very processed, which can negatively affect sleep quality by leading to insomnia. That greater fat intake can slow down an already slowing digestive system at night, leading to digestive discomfort. However, fast foods like burgers tend to come with a high fat count. If it's been a long day or you're just getting done with a night out, it might be tempting to stop for some fast food before bed. On top of that, donuts tend to be made from processed carbs, so you're introducing the same problem as white bread on top of the sugar: a glycemic index that sends your blood sugar on a nightly sleep-disrupting rollercoaster. But they have a high sugar content that can raise and then crash blood sugar levels, leading to sleep problems. DonutsÄonuts can feel like an excellent comfort food, especially after a stressful day. You can also check out our guide to the three drinks you should avoid before bed. Heavy alcohol use is even strongly linked to insomnia. However, changes to your blood alcohol level throughout the night can lead to sleep disturbances. You may fall asleep faster by drinking alcohol or feel more tired. But drinking alcohol right before bed can have the opposite effect if you're looking to get a good night's sleep. You might be tempted to reach for a drink before bed to wind down. On top of that, the digestive system slows while we sleep, and hard-to-digest food can lead to discomfort that keeps us awake. High amounts of fat can also negatively affect sleep patterns. As mentioned, sugar can immediately spike blood sugar levels, disrupting sleep. A 100-gram serving of vanilla ice cream has 11 grams of fat and 21.2 grams of sugar, according to the USDA. Ice cream has a double whammy of having high amounts of sugar and fat. This can lead to sleep disturbances since your blood sugar crashes later on at night and might wake you up. Any food with refined carbs can send your blood sugar soaring. This means it spikes your blood sugar levels right after eating it. However, white bread is what is known as a high glycemic index food. White bread may be tempting to eat late at night as you fix a quick sandwich before bed. In general, try to avoid spicy meals, as many of these dishes contain some form of chili pepper to give them that kick. Work to eliminate any type of food that may contain chili peppers close to bedtime, including certain spicy condiments like sriracha or spicy wing sauce. Digestive issues caused by spicy food can make it more challenging to fall asleep. Spicy foods can especially worsen heartburn. Effects of acute sleep deprivation resulting from night shift work on young doctors.Another type of food to avoid before bed is anything spicy. Effects of napping on sleepiness and sleep-related performance deficits in night-shift workers: A systematic review. Efficacy of bright light and sleep/darkness scheduling in alleviating circadian maladaptation to night work. Caffeine for the sustainment of mental task performance: Formulations for military operations.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. ![]()
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