What foods should you not eat at night if you want to sleep well, according to science

Your food choices before bed can significantly influence the quality of your sleep, science reveals. In a society where insomnia has become a widespread problem, understanding how what you consume can affect your night’s rest is crucial.

Stress and mental disorders such as depression and anxiety are common factors that make it difficult to fall asleep. In fact, insomnia is one of the main reasons people seek professional help. But did you know that your food choices can also contribute to the problem?

The impact of caffeine on insomnia:

Caffeine, a compound found in various foods and beverages, has a stimulating effect on the central nervous system, which can interfere with your ability to fall asleep.

Although coffee is the best-known source of caffeine, it is also found in everyday products such as cocoa, tea, guarana and nuts.

According to Alimente+, these foods, often consumed without considering their caffeine content, can keep you awake longer than desired, especially if you eat them close to bedtime. Caffeine can have a cumulative effect on your sleep-wake cycle, so it is important to control your consumption and intake schedule to promote optimal rest.

Foods to avoid before sleeping:

Dark chocolate, although tempting after dinner, can be counterproductive if you’re looking for a good night’s rest. Because? Because cocoa contains caffeine, and the darker the chocolate, the more caffeine it will have. According to the European Food Safety Authority (EFSA), a 50-gram bar of dark chocolate can contain around 20 milligrams of caffeine.

However, cocoa in moderation can be beneficial for cardiovascular health due to its antioxidants, such as catechins, which fight oxidative stress in the body, reducing the risk of cardiovascular diseases.

Additionally, chocolate is a good source of vitamin B2 (riboflavin) and magnesium, and can improve mood by stimulating the release of serotonin, known as the happiness hormone. These nutrients are important for the proper functioning of the nervous system and can help reduce the risk of depression and anxiety.

Tips for a better night’s rest:

Improving the quality of your sleep is essential for your overall health and well-being. Here are some tips:

Establish a sleep routine: Go to bed and wake up at the same time every day to regulate your internal clock.

Avoid caffeine and chocolate after 5 p.m.: opt for caffeine-free infusions or light foods if you are hungry before bed.

Create an environment conducive to sleep: keep your room dark, cool and quiet.

Limit the use of electronic devices before bed: blue light can interfere with the production of melatonin, the hormone that regulates sleep.