Q I’m having trouble sleeping. Could something I’m eating be keeping me awake at night?
A It’s certainly possible! Caffeine is an obvious suspect, but other foods and beverages can disturb sleep as well. Some people seem to be able to drink caffeinated coffee and tea right up until bedtime without it interfering with their sleep. Most of us, however, will sleep better if we avoid caffeinated beverages (such as coffee, tea and colas) after about 3 or 4 pm.
Remember that chocolate contains small amounts of caffeine, as well as other stimulating compounds such as theobromine. So it’s also wise to avoid eating chocolate or chocolate-flavored desserts, or drinking chocolate milk or hot cocoa, within four hours of bedtime.
You might think of alcohol as something that can help you sleep better. However, if you’re having trouble sleeping, a night cap is probably not your best remedy. Although alcohol can make you feel drowsy and may even help you fall asleep, it can also cause you to sleep more fitfully during the second half of the night, leaving you groggy the next day. A single glass of wine with dinner is unlikely to disturb your sleep, but drinking more than that, or drinking later in the evening, might.
If you suffer from heartburn or acid reflux, this can also interfere with a good night’s sleep. Obviously, you’ll want to steer clear of foods that are prone to give you heartburn. Spicy foods, tomatoes, citrus fruits, peppermint, chocolate, caffeine and alcohol are common culprits. But no matter what’s on the menu, try to avoid eating within two or three hours of bedtime so that food has had time to leave the stomach before you lie down. Elevating the head of your bed and sleeping on your left side is also known to help.
Finally, what about a nice glass of warm milk? Is there anything to this traditional sleep remedy? Drinking a mug of warm milk may help you drift off to sleep, but the jury is still out on whether this is due to compounds in the milk or if it’s simply the result of a relaxing night-time ritual.
Either way, because warm milk is nutritious, as well as caffeine- and alcohol- free, there’s certainly no downside. (Try it with a drizzle of honey and sprinkle of nutmeg!)
