Smoothy Slim
Smoothy Slim
Photo: Karolina Grabowska
1. Caffeinated foods and beverages chocolate. coffee, including decaf, though in lower amounts than regular. foods that contain kola nut as an ingredient. green and black teas. guarana. yerba mate. energy drinks. foods that contain caffeine or coffee as an ingredient, such as tiramisu.
Eggs, whole grains, broccoli and spinach– all contain B vitamins that are useful to help stage one detoxification. Plus they have that wonderful...
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We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five...
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Made into a potent powdered supplement blended right into water or your favorite beverage to be appreciated as a scrumptious morning smoothy.
Learn More »Getting enough restful sleep is essential for overall health. In fact, chronic sleep deprivation can affect both your physical and mental well-being and increase your risk of certain health conditions, like heart disease and type 2 diabetes ( 1 ). Many factors, including your food choices, may make it harder for you to fall and stay asleep. This article lists 6 foods and beverages that may keep you awake at night. Share on Pinterest Fatima Guisado/Addictive Creative/Offset Images 1. Caffeinated foods and beverages When you think of foods and drinks that give you immediate energy, coffee and other caffeinated products may come to mind. This is because caffeine is a central nervous system stimulant, meaning it increases feelings of alertness and makes you feel more awake and energized ( 2 ). Because of this effect, caffeinated foods and beverages, including soda, coffee, caffeinated tea, and caffeinated chocolate products may negatively affect sleep and keep you awake at night. In fact, research shows that consuming coffee, even many hours before bedtime, can affect sleep. A small 2013 study in 12 people found that consuming 400 mg of caffeine at bedtime, as well as 3 and 6 hours before bed, significantly disrupted sleep. Interestingly, ingesting 400 mg of caffeine 6 hours before bed more than doubled the time it took for participants to fall asleep and reduced total sleep time by 1 hour, compared with a placebo ( 3 ). This lack of sleep due to caffeine consumption may lead you to drink a lot of caffeine the next day to counteract feelings of tiredness, which can negatively affect the next night’s sleep. Some people refer to this cycle as the coffee cycle ( 4 ). While some people are very sensitive to caffeine and experience sleep-related issues even if they consume a small amount, others can have caffeinated beverages closer to bedtime without experiencing sleep issues. This is due to genetic variations ( 5 , 6 ). So, even though experts recommend cutting back on caffeine to promote restful sleep, it’s especially important if you’re sensitive to caffeine. Foods that contain caffeine include: chocolate
Drinking plenty of water and staying hydrated is a great way to regulate digestion. Drinking lukewarm water has been shown to be good for digestion...
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Ripe bananas have dietary fibre called pectin which draws water from the intestines towards the stool, thus making it easier for you to poop and...
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Made into a potent powdered supplement blended right into water or your favorite beverage to be appreciated as a scrumptious morning smoothy.
Learn More »4. Fatty foods Eating foods high in fat, like fried chicken and fatty meats, may contribute to poor sleep. Research shows that greater fat intake, especially saturated fat, may negatively affect your sleep pattern. A 2016 study in 26 adults found that a higher intake of saturated fat was associated with lighter, less restorative sleep ( 19 ). Another study that included 459 women found that the more total fat and saturated fat participants consumed, the lower their total sleep time ( 20 ). A 2015 study in 211 men demonstrated that men who had insomnia had a higher intake of saturated fat than men who didn’t have sleep disorders ( 21 ). Additionally, a 2016 study that analyzed data on 15,273 men found that men with insomnia had diets higher in trans fats than men without insomnia ( 22 ). Additionally, having a heavy, fatty meal later at night may affect your ability to fall asleep. This may be because your digestive tract slows when you’re sleeping, so eating a fatty meal may overwhelm the digestive system, leading to discomfort that can keep you awake at night ( 23 ). Furthermore, high fat foods are known to exacerbate symptoms of acid reflux, which may keep you awake at night ( 24 ). Summary Diets high in total, saturated, and trans fats may lead to sleep disturbances and keep you awake at night. 5. Fast food and other ultra-processed foods Ultra-processed foods like fast food and packaged snacks may not be the best choice for restful sleep. Research consistently links diets high in ultra-processed foods to poor sleep quality and short sleep duration. A 2018 study that included data on 118,462 adolescents aged 12–18 discovered that shorter sleep duration and poor sleep quality was associated with higher intakes of fast food, instant noodles, and sweets ( 16 ). A 2020 study investigating the sleep habits of Brazilian adolescents linked poor sleep quality to a higher intake of ultra-processed foods ( 25 ). No available studies looked at the effects of ultra-processed foods on sleep in adults specifically. The results of the 2020 study aren’t surprising, considering the nutritional composition of ultra-processed foods. These foods tend to be high in ingredients linked to sleep disturbances, including refined carbs, added sugar, and saturated and trans fats ( 25 ). What’s more, diets high in ultra-processed foods can lead to weight gain. Studies show that people with overweight or obesity tend to have more sleep issues than people without ( 26 , 27 , 28 , 29 , 30 , 31 ). Obesity may lead to obstructive sleep apnea, a health condition that can make it hard to breathe at night, resulting in sleep loss ( 28 , 31 ). Summary Studies have found links between ultra-processed foods and poor sleep quality. Cutting back on ultra-processed foods is beneficial for overall health and may help you get a better night’s sleep. 6. Alcoholic drinks Many people like to have a drink or two at night to relax and unwind before bedtime. In fact, alcohol is one of the most commonly used sleep aids ( 32 ). Even though having a few drinks may initially make you feel tired, studies show that drinking can cause sleep disturbances and keep you awake at night ( 33 ). Interestingly, alcohol causes you to fall asleep faster, but then significantly disrupts sleep during the night as your blood alcohol levels decline ( 34 ). A 2020 study in 11,905 people found that higher alcohol consumption was significantly linked to poorer sleep and shorter sleep duration ( 35 ). A 2019 study in 25 people found that consuming a large amount of alcohol significantly reduced total sleeping time and self-reported sleep quality ( 36 ). Because alcohol is so strongly linked to insomnia, healthcare professionals usually recommend avoiding alcohol before bed as part of insomnia treatment ( 37 ). If you regularly drink alcohol before bed to relax or as a way to fall asleep, it’s important to understand that, although alcohol will likely make you tired at first, it will negatively affect your overall sleep quality and may keep you awake later in the night. Summary Alcohol reduces the time it takes to fall asleep, but it leads to sleep disturbances later in the night. To promote restful sleep, it’s best to avoid drinking alcohol before bed.
A green smoothie is definitely nutritious, but a diet consisting of only green smoothies (or any single food) isn't healthful. It has to be...
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Not Eating a Diverse Range of Foods. Generally, a rich and diverse gut flora is considered to be a healthy one ( 12 ). ... Lack of Prebiotics in...
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »The bottom line If you have difficulty falling or staying asleep, avoiding certain foods and beverages may help. Studies have linked caffeinated foods and beverages, added sugar, refined carbs, spicy foods, high fat foods, and alcohol to poor sleep quality and shorter sleep duration. To promote restful sleep and minimize the chances of waking up at night, consider limiting or avoiding the foods and beverages on this list, especially later in the day and before bedtime.
Smoothies are high in sugar. Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down...
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What is junk food? cakes and biscuits. fast foods (such as hot chips, burgers and pizzas) chocolate and sweets. processed meat (such as bacon)...
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Contains a potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.
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Science suggests that water can help with weight loss in a variety of ways. It may suppress your appetite, boost your metabolism, and make exercise...
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
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A small 2017 study of 20 people who juiced for three days found that they shed about two pounds, on average, and saw an increase in gut bacteria...
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