Is YOUR dinner keeping you up at night? Experts reveal the foods that cause insomnia (and what you should eat to nod off) 

  • Diet rich in spicy dishes, caffeine and high-protein foods keep us awake
  • People believe drinking coffee before bed helps them nod off
  • Experts share the foods you should eat for a good night's sleep 

By Bianca London for MailOnline

Published: 03:48 EST, 3 February 2017 | Updated: 03:48 EST, 3 February 2017

Struggling to nod off at night? It could all be down to what you're having for dinner. 

Experts say a late-night diet rich in spicy dishes, caffeine and high-protein foods are keeping us awake at night. 

A study of 2,000 adults about the connection between their diet and quality of sleep found that one in five think spicy foods like curry will help them to get a good night's rest.  

Is YOUR dinner keeping you up at night? Experts have revealed the foods that cause insomnia (and what you should eat to nod off)

Over one in ten believe a cup of caffeinated coffee helps them to nod off, while almost half of Brits also reported that they regularly enjoy a boozy nightcap.

This onslaught of sugar and stimulants mean the average adult manages just six hours and 28 minutes of shut-eye a night, and misses out on six hours and 10 minutes of sleep each week. 

Turbulent thoughts are the most common cause of a sleepless night, with 53 per cent of Brits unable to stop their mind racing when the lights go out, and a quarter are kept up by soaring stress levels. 

A fifth of Brits are snorers, 13 per cent suffer from leg cramps in the night, and one in 10 are kept up by their insomnia, the study by high-tech mattress Simba Sleep found.

Sammy Margo, sleep expert and author of The Good Sleep Guide, said: 'Although many of us understand the importance of nutrition during the day, this research clearly shows few of us are aware that certain foods can help to promote a more restful sleep. 

FIVE OF THE WORST FOOD & DRINKS YOU CAN HAVE BEFORE BED

1. Spicy Foods - Spicy foods can give you indigestion and it is speculated that capsaicin, an active ingredient in chili peppers, may affect sleep via changes in body temperature. 

2. Alcohol - A nightcap can make you feel drowsy, however drinking more alcohol prevents you from getting into the deeper stages of sleep and can lead to grogginess the next day. 

3. Coffee - One of the most common sources of caffeine, the stimulant has a half-life of five hours, which means 25 per cent of it is still working through your system even 10 hours later. 

4. Greasy or Fatty Foods - Greasy foods cause your stomach to go into overdrive to digest them, producing acid in the stomach which can spill up into your oesophagus, causing sleep-disrupting heartburn. Burgers, fast food, ice cream, or super cheesy foods should be avoided before bed. 

5. Sugary Foods - An excess of sugar before bed can cause a spike in your blood-sugar levels which may disrupt your sleep in the process. 

'Lying down after eating a spice-laden meal can result in heartburn and a restless night. Fatty foods high in protein, like steak, digest slowly and may disturb our Circadian rhythm. 

'Plus, whilst a nightcap can make you feel drowsy, excessive alcohol prevents you from getting into the deeper stages of sleep, and may make you feel groggy the next day.'

Just 11 per cent of Brits have tried modifying their diet to see how it improves their quality of sleep.

Of those actively attempting to improve their sleep health through diet, a calming cup of chamomile tea is their sleep aid of choice, followed by a glass of hot milk or some wine. 

FIVE OF THE BEST FOOD & DRINKS TO HAVE BEFORE BED 

1. Bananas - Bananas are rich in magnesium, a muscle relaxant, as well as sleep-promoting hormones serotonin and melatonin. 

2. Almonds - Almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm. 

3. Honey - A teaspoon of honey contains glucose, which tells your brain to shut off orexin, the chemical known to trigger alertness. 

4. Oats - Grains in oatmeal trigger insulin production and raise your blood sugar naturally. Oats are also rich in melatonin. 

5. Turkey - The post-Christmas lunch nap is no coincidence - turkey is packed with sleep-inducing tryptophan. 

 

   

  

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