"This diverts more blood flow to your digestive system, which can lead to sluggishness and all-night restlessness. Dream79/Shutterstock. If you have trouble falling asleep, or staying asleep during the night, you should take special care to avoid caffeine, alcohol, and overly spicy, fatty, or sugary foods. Nuts. Anxious people are too aware of normal sensations a human experiences 24 hours a day. It's time to look for foods that help you wake up. Foods to Avoid. So unless you’re enjoying a glass of wine as a prelude to romance, pass up the bedtime booze. Spicy foods. Dark chocolate has a wealth of health benefits: it’s packed with antioxidants that benefit your heart, improve insulin function and increase blood flow to your brain. Pass on potato chips, fried foods, fast food and frozen snacks because they are typically high in saturated fat. These foods apparently wake you up better than coffee. So enjoy that fried chicken – but enjoy it at lunch or at an early dinner, not as your bedtime snack. I used stevia and a small amount of coconut sugar to sweeten the shake. What is happening: Waking up Choking at Night While Sleeping. Low blood sugar levels (hypoglycemia) can wake you up in the middle of the night with feelings of anxiousness, nausea, dizziness and hunger. 9. Fruits. They are also loaded with fat, however, which bogs down your digestive system throughout the night, interferes with your normal sleep cycle and potentially causes heartburn. Tyramine stimulates the production of norepinephrine, a neurotransmitter which is part of the fight-or-flight response, meaning that you’ll feel alert and awake. Cutting down on these foods that make your body work hard close to bedtime may be able to help resolve your sleep issues. Eggs. "This can lead to reflux, which is most uncomfortable when you are laying in bed trying to sleep. Unfortunately, if you’re aiming for a good night’s sleep, dark chocolate is one of the foods you’d better avoid. A 2016 study looked at the effects of fiber intake on sleep quality. foods that can wake you up in the middle of the night. Better choice: A small serving of cheese before bed is an excellent snack, but stick with fresh varieties, not aged cheese. Photo / Getty Images. Therefore, if you go straight to bed after eating a high-fiber meal, you could experience gas and bloating that could keep you up. Chamomile, valerian, and passionflower are just a few of the flavorful choices at any supermarket. These foods apparently wake you up better than coffee. If that sounds all-too-familiar, the blame might lie with your late-night food choices. Drinking lots of fluids before bed can cause you to wake up repeatedly to use the bathroom. Curb cravings: If you are prone to the midnight munchies, having a small, healthy snack after dinner may help to prevent cravings for sweet and salty foods later on. By using The Spruce, you accept our, The 8 Best Food-Of-The-Month Clubs of 2021, Easy Weekly Meal Planning From a Working Mom, How to Remove Fried Chicken Stains From Clothes, Carpet, Upholstery, The 6 Most Over-the-Top Charcuterie Chalets You Should Copy for the Holidays, The 10 Thanksgiving Charcuterie Boards on Instagram You Should Be Recreating, Top 10 Tips for Keeping Chickens in Winter, The 8 Best Memory Foam Mattress Toppers of 2021. Broccoli, cauliflower, and carrots are all super-healthy additions to your diet, but they are best enjoyed early in the evening – at least a few hours before bedtime. Healthy food specialist, Karen Borsari recommends eating applesauce with cinnamon for those who want to eat sweet foods at night. You’ll get a delicious taste, healthy vitamins and no unpleasant sensations to keep you awake. 5 Healthy Foods That Are Keeping You Up at Night Hard cheese. "Most people realize that drinking caffeinated coffee or tea close to bedtime may cause insomnia, Brenda Braslow, MS, RDN, LDN, CDE tells Bustle. All rights reserved. Chocolate should basically be its own food group. "In addition to being high in saturated fat, which in research has been shown to disrupt sleep, red meat is difficult to digest," says Sass. 5. For the majority of college students, coffee and tea are a crucial in the dorm room. This helps me to go back to sleep. So, here is a healthy option for you. If your liver is detoxing when you wake up, could it be that the detox is strong enough to wake you up ? Better choice: Have a banana. While you do need plenty of fiber for good health, a digestive system full of roughage can lead to gassy, bloated sleep, and many nighttime awakenings. Even minor dehydration can cause you to wake up not feeling your best. The number one food to … Anything with caffeine can not only prevent you from falling asleep but from staying asleep as well. Chia Seeds. Eggs are among the most nutritious foods on the planet and they're not just a great source of protein. Great Foods to Eat When Pulling an All-Nighter. If you over-consume alcoholic beverages before bed, you may fall asleep quickly, but you won’t sleep soundly,” says Deborah Orlick Levy, registered dietician and Carrington Farms Health and Nutrition Consultant. If this has ever happened to you, it might be time to pull out the big guns and start eating foods that keep you awake, no matter how poor your sleep was the night before. Foods that are hot or spicy can create an acidic environment in the digestive systemand can keep you awake. Foods that make you stay awake at night can make you gain excessive weight by encouraging a habit of nighttime binging and daytime overeating as well. Apples. ", It's hard to resist topping off your dinner with a sweet treat, but your sleep may suffer as a result. Michelle Ullman has written hundreds of articles on home decor since 2011. If you tend to have a couple of glasses of wine with your evening meal and are struggling to get quality sleep, take a week or two off and see if you wake up feeling more rested. Where Do You Put All Those Throw Pillows? Certain foods may help to induce sleep and could prevent you from waking up hungry in the night. Better choice: Snack on an apple before sleep. But it's hardly the only source of tryptophan. If that sounds all-too-familiar, the blame might lie with your late-night food choices. If you suffer from gastric reflux, as does at least 20 percent of the population, you’ll sleep better if you avoid tomatoes and other acidic foods before bedtime. "Excess sugar is known to cause waking up in the middle of the night, or it can pull you out of a deep sleep, which leads to waking up feeling unrested.". If you’ve been struggling to get a good night's sleep, read on as our experts reveal the 12 foods and drinks you should try to avoid before hitting the sack. Well, your sleep, for starters. If the detox is strong might be because there is too much to detox, if there is too much to detox take don’t eat food that are hard on the liver, choose to have an alkaline diet instead, find peace in your life. Hot cereal isn’t just for breakfast. Cherries . And, when we add chocolate, it gets even better. Symptoms of Heart Palpitations at Night. While it's not exactly true that turkey makes you sleepy all by itself, it is true that turkey is a good source of tryptophan. So, if you are still feeling lousy and do not wish to leave your bed, try your hands on these foods. The result? Heart palpitations at night—particularly if they disrupt sleep—can be slightly more alarming. Another night spent tossing and turning while staring at your clock and calculating how much sleep you’ll get if you nod off now? 11. Avocado. These foods are healthy and can are really effective to wake you up. If it's any of these foods, try cutting back and see if your sleep improves as a result. ", Anything from soda to beer can cause digestive distress and lead to night time awakenings. Dark chocolate is a sneaky source of caffeine, which is known to perk you up. Most of the time, the foods that cause disruptions at night tend to be the ones that are more difficult to digest or that are common culprits of heartburn and acid reflux. 2020 Bustle Digital Group. If you’re sensitive, that might be enough to keep you awake. Milk has been the poster child for healthy bones since forever. You’ll get just enough protein without too much fat, and a helping of tryptophan as well. Here are 7 healthy foods to start your day that wake you up better than coffee. She's a self-taught decor expert who contributes to several publications. "[Sugary foods] can wreak havoc with blood sugar levels and wind up disrupting sleep," says Sass. Sometimes it can be an absolute struggle to function without that hit of caffeine in the morning. "This isn't very pleasant when sleeping and can wake you up in the middle of the night.". The Spruce uses cookies to provide you with a great user experience. Skip the cup of coffee or the nighttime sleep aid and try one of these foods instead for a natural way to wake up or settle down. I make a whey protein shake with whole milk every night before I go to bed when I wake up, I drink my shake and I can go back to sleep. Like aged cheese, bacon and other cured meats (including sausage, bologna, pastrami, corned beef, and ham) contain hefty doses of tyramine, an amino acid that triggers your brain into alertness, not relaxation. Better choice: Sip a cup of herbal tea (be sure it’s non-caffeinated) before bed, and you’ll soon be visiting dreamland. To figure out what specific foods inflame you, just look at your face when you wake up in the morning, especially around the eyes. Water is great for weight loss and staying healthy but can have the unfortunate side effect of waking you up for middle-of-the-night bathroom breaks. Unfortunately, dark chocolate also contains caffeine – the higher the percentage of pure cocoa, the higher the caffeine content. "If you find yourself sensitive to juice before bed, consume at least 30 minutes before you sleep and prop yourself up a little on a pillow before bed," says Amidor. That means limiting soy sauce, frozen meals and processed foods like canned soups, chips and salted nuts. Solve Sleep Apnea and Snoring Problems. There are a number of foods that can wake you up in the middle of the night, and eliminating them from your diet — or just trying to eat them earlier in the day — may be able to help improve your quality of sleep. Watermelon. Eating high-protein, high-fat foods like steak and other red meats within three hours of bedtime leaves your digestive system pulling an all-nighter – and your stomach, intestines, liver, and pancreas need downtime just like the rest of you. That is not to say these foods are necessarily bad for sleep though. "However, many people forget that the chocolate in their dessert may be enough of a stimulant to prevent quality sleep.". Answers from doctors on foods that wake you up. Better choice: Instead of beef, reach for a slice of unprocessed turkey breast or white chicken. Snoring can make you wake up in the middle of the night. While there may be many factors contributing to your restless nights, take note of what you're eating just before bed. Better choice: If you want a crispy, salty snack before bedtime, pop up some popcorn – but leave off the excess salt and butter. Less restful sleep. Chia seeds help fight off the fatigue with omega-3 fatty acids and will help speed up your digestion since they absorb any liquid they’re made with. In addition, studies have shown that sleep deprivation can harm the body in different ways. I make a whey protein shake with whole milk every night before I go to bed when I wake up, I drink my shake and I can go back to sleep. ... even after a full night’s rest. This helps me to go back to sleep. Here are 7 healthy foods to start your day that wake you up better than coffee. Anything that requires the body to work hard in digestion can cause disruptions in sleep. Better choice: Enjoy a small bowl of yogurt or a handful of nuts instead of a spicy snack before bed. “Alcohol’s effects on sleep have been well studied. All-nighters are unavoidable at times -- maybe you need to finish an assignment for class or you have a lengthy videoconferencing session with an important client across the globe. Bacon, pepperoni and sausage contain high levels of tyramine, an amino acid that boosts the secretion of the brain stimulant norepinephrine. 8. Better choice: Munch on a small handful of dried fruit, especially cherries or bananas, both of which contain minerals that aid in relaxation and sleep. And if you do want a drink in the evening (no judgment), enjoy it with dinner at least three to four hours before going to bed, advises Meyer. You can add a handful of raisins as well. Although we all love a good donut here and there, too much fried food or food high in fat before bed can have you waking up during the night. Fried chicken and other fried foods are undeniably tasty – so greasy, so crunchy, so good. Cured Meats. Nighttime hypoglycemia is a common concern for Type 1 diabetics, since the pancreas no longer secretes insulin to compensate for the lows. ... plain old water first thing can help you wake up faster. Avocados are loaded with vitamins, minerals, and healthy fats that give our body energy that will last for... 2. Like hot peppers, hot sauce is another food that can keep you up at night. CDN. You’ll do well with cottage cheese, ricotta, and non-aged mozzarella. While insomnia strikes everyone at one time or another, and sleep disturbances have many causes, one frequently overlooked reason for poor sleep is a tummy full of food that tends to interfere with your trip to the land of Nod. "The quality of your diet plays a huge role in supporting optimal sleep," Cynthia Sass, RD, CSSD tells Bustle. Dark chocolate. ... plain old water first thing can help you wake up faster. 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