Caregiver Confessions: When You're Sleeping Poorly -- Or Not at All
If you're having trouble sleeping, what about a midnight snack? It can be a good idea. But be careful to avoid these five foods that can *prevent* you from getting a good night's rest:
1. Preserved and smoked meats. Slap your hand away when it reaches to make a ham sandwich as an evening snack. Ham, bacon, sausages, and smoked meats contain high levels of the amino acid tyramine, which triggers the brain to release norepinephrine, a brain stimulant that makes us feel alert and wired.
2. Chocolate. Love an evening cup of cocoa? That sundae in front of the TV? Be careful of chocolate in all its disguises. Many people are increasingly sensitive to caffeine as they get older, and even the little chocolate chunks in chocolate chip ice cream could zap you just enough to prevent ZZZZs. Chocolate also contains tyrosine, a stimulating amino acid.
3. Energy drinks. Red Bull and other energy drinks are high in caffeine as well as the amino acid taurine, which boosts alertness and adrenaline. Recent studies have shown that even if you drink energy drinks early in the day, the combined high dosage of taurine and caffeine can make it hard to sleep, or to sleep well, later on.
4. Tomato sauce, chili, pizza, and spicy foods. Digestive disturbances are a common source of sleep problems, but many people fail to make the connection. Acidic and spicy foods can cause reflux, heartburn, and other symptoms that interrupt sleep.
5. The nightcap. A drink or two may make you feel more relaxed after dinner, but it comes back to haunt you -- literally -- a few hours later, by preventing you from achieving deep sleep. And because alcohol both dehydrates you and makes you have to pee, it wakes you up, too. Wine is high in the stimulant tyrosine as well.
known this for years. thought you would have something different on the subject
So..don't drink energy drinks before bed...got it.
nothing maybe a few more good things to do before bed as well
Thank you for the great help and information.
Great Article, although I would like to make two corrections. Tyramine and Taurine are NOT amino acids. Amino acids contain both an amino and carboxyl groups. In fact, Tyramine is derived from Tyrosine, an amino acid.
Tyramine itself is not an amino acid. It is derived from the amino acid Tyorsine.
"Makes you have to pee." So, are you, like, 12?
what kinda stupid list is this?! "Energy Drinks" ....well DUUUUUUH!! I'm surprised they didnt put cocaine laced cookies on here
Energy drinks and alcohol should not be categorized as foods. They are drugs, pure and simple.
What? No wine for dinner? Forget it. That never happens. I'd rather lose sleep than my Cabernet and Bordeaux.
I found this article extremely interesting and of great assistance.
Amazing the different stimulating amino acids that are found, and stimulants in general on some foods I hadn't thought of
i love this site it is so helpful and healthnutty like me. My son says he's going to buy my a big bucket of KFC:)
Very helpfull!!. I knew about alcohol & cafeine in Chocolate , in general but this information contains more elements . I had no idea of preserved meat ,spices , acidic food . So it really helped.I never have energy drinks. I don't consider them good for health. THANK YOU !!
I LOVE CHOCOLATE AND I DON'T SLEEP WELL THROUGH THE NIGHT. THE CHOCOLATE MAY BE THE PROBLEM OR AT LEAST PART OF IT.
Hi Yvonne Crump, Thank you for your comment. Warm milk is on our list of foods that will help you get to sleep! You can read the full article, here: ( http://www.caring.com/articles/five-foods-that-help-you-sleep ). I hope that helps! -- Emily | Community Manager
What about warm milk milo for alzheimers patient?
It was great to find out that even small bits of chocolate before bed time can cause sleeplessness.
After 3 -4 nights with out sleep, I might try a sip of wine to relax, yet it is true- I have to go to the bathroom much more. I also can't do the spicy stuff bc I have indigestion, heartburn , gas, and reflux that last all night, so it is hard to find much else to eat, when water gives you heartburn. I am taking prevacid and it is helping some. I try to eat very little meat and bake everything. I also have to limit the cheeses. I am staying away from coffee and trying herbal teas. I also suffer from cramps in my feet and hands at night.
Prayers makensey
HELPFUL TO YOUTH LIKE ME
Everything in the article was helpful and the content was written in a clear, concise manner. Makes one look at what they are eating at different times of the day and night. Would like to see more articles of this nature. Thank you.
I wasn't aware that a chocolate after dinner snack could cause sleeping issues. Adding a small glass of pinot noir to go with a couple of chocolate bites is double trouble.
Excellent tips for healthy sleep
I thought it was very helpful as it was. I to suffer from sleep aptnia and this article showed me quite a few areas of presleep behaviors that I need to look at.
Chocolate is definitely evil for my sleep pattern, much more than coffee. I discovered this lately and it's a hard discovery for me because I love chocolate, lots of it
Hi sleeplessintennessee, thanks for you comment. I'm sorry to hear you've been having trouble sleeping. You can find some great tips and tricks to help improve your sleeping "sleep problems" section (http://www.caring.com/sleep-problems). One article I find particularly informative is "Can't Get a Good Night's Sleep? 5 Surprising Reasons" (http://www.caring.com/articles/sleep-issues-problems). While you may find these tips useful, I urge you to keep working with your doctor to find treatment that's best for you as sleep issues can be serious. If you have any other questions, please don't hesitate to ask. Good luck -- Emily | Community Manager
I have been having trouble sleeeping for over 7 years. It actually started in my 20's. For the past 3 years the doctors have been given me xanax and Lunesta to help me acheive a healthy sleeping pattern. Your article was very helpful to me and I will try each of your ideas of food to help you sleep. Is there any other information that you have in which could help me sleep better. The newest doctor to me now seems to feel that me taking lunesta and xanex isnt healthy for me and I am worried as to what this might do to me if in fact he decides to take me off either one of these medications. What do you suggest I do to help myself sleep without these drugs?
ok.
Super article Lara!! "can’t Get a Good Night’s Sleep? 5 Surprising Reasons posted by Lara, selected from Caring.com Jan 8, 2011 4:01 pm
Its to good to be true it proberly is
Hi Anonymous, Sorry to hear about your sleeping troubles. You can find some great tips and tricks to help improve your sleeping and learn about triggers that can disrupt sleep in our "sleep problems" section (http://www.caring.com/sleep-problems). If your sleep problems persist or are quite serious to begin with, I would also recommend seeing a health care professional to properly diagnose your problems. Take care. -- Emily | Caring.com Community Manager
I can not sleep at night am perplex and restless for about 22years now .hope you can help me with some sugesstion.
WOW who knew... good to know.... ty
Just never eat food after 8: 30 at night. Thats what I do. I am on a huge diet and now have a blog to post what I am going through. Check it out at zellerdiet.blogspot.com
Dear Bighug - But then maybe you wouldn't sound so grumpy.... :)
So I wake up after 4 hours, play on my computer for 2 hours, then get another 2 hours sleep plus an hour nap during the day. What is the problem? Why should I be concerned about sleeping straight through the night? It's not like I have a job to do during the day.
I'm always amazed at what I don't know ! Thanks to articles like these , I am better informed .
never thought of these foods as food that would keep you up at night. i always thought, just don't eat a hevy meal before bed time. it'll make me more conscience of what i eat before retiring for the night. '
very informative,some things we take for granted when we eat without even thinking there is a relationship between food and our sleep pattern
Prayers Bishop TI