How to Late-Night Snack Without Ruining Your Sleep
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Time to read 3 min
Why does late-night snacking affect sleep?
For many of those sensitive to sleep issues, a late-night snack can affect the quality and duration of sleep. Eating late at night prompts the body to begin digestion, which for some, can keep them awake at night, especially if it turns into indigestion or acid reflux.
Snacks to avoid at bedtime
Many foods contain caffeine, sugar, or other stimulants that can create a resurgence of energy levels and keep you awake when you're trying to sleep.
These include (but aren't limited to):
- chocolate
- sweets
- spicy foods, like noodles
- high-fat or fried foods, such as crisps or chips
- acidic fruits, like oranges or berries
Drinks to avoid
- tea
- fizzy drinks
- fruit juices
- alcohol
Hot chocolate, as both a beverage containing milk as well as its warm temperature, can aid in sleep. However, its sugar and chocolate content can cause others to stay awake. This will depend on your own sensitivities.
Best foods for late-night snacking
If you're looking for a satisfying late-night snack that is unlikely to prompt indigestion or revitalise your energy levels, consider the following, organised by core food group:
- Dairy - cereal, yogurt, cottage cheese, buttered toast
- Non-acidic fruits - bananas, cherries, kiwis, etc.
- Non-caffeinated drinks - milk, water, chamomile tea, etc.
How to hydrate without interrupting sleep
Staying hydrated is an important tool for aiding rest, and water can help bring on sleep. However, you should try drinking water a few hours before bed to avoid sleep disruption from your bladder. If you are thirsty right before bedtime, try drinking smaller volumes of water.
Certain foods can cause a resurgence in energy or cause indigestion, making it more difficult to fall asleep.
Foods rich in magnesium, as well as tart fruits and dairy, can help promote sleep in the body.
Acidic foods, caffeinated food and beverages, and snacks that are high in sugar should be avoided before bedtime.
FAQs
Why do I keep getting up to urinate at night?
Chances are, you are drinking water too soon before bed, or you are drinking too high a volume of water before falling asleep.
However, this can also be a sign of a health issue, so if the troubleshooting above does not help this issue, seek medical advice.
Does warm milk help you sleep?
The answer is yes and no. There is a lot of research that suggests milk helps promote a longer, more restful sleep, and that hot drinks can help people get into the comfortable headspace for falling asleep.
However, there is little evidence to suggest warm milk itself helps people fall asleep. Rather, it is the combination of dairy and warmth that promotes sleep. There is little difference between drinking a cool glass of milk and a warm mug of milk.
The Myza Editorial Team
The Myza Editorial Team works together to create and curate The Sleep Journal, a series of blog posts designed to help our customers with frequently asked questions and curiosities regarding everything in the world of sleep, from sleeping positions to skin and hair care. We also provide regular shopping guides, interviews, and reviews to provide insight into our hand-picked brand collaborations and the benefits they have to offer.
