{"id":48177,"date":"2023-04-04T11:31:01","date_gmt":"2023-04-04T18:31:01","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=48177"},"modified":"2023-04-05T12:47:21","modified_gmt":"2023-04-05T19:47:21","slug":"improving-sleep-quality-what-to-avoid","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/improving-sleep-quality-what-to-avoid\/","title":{"rendered":"Improving Sleep Quality: What To Avoid"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"48177\" class=\"elementor elementor-48177\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60e25e5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60e25e5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6a77447\" data-id=\"6a77447\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6521692 elementor-widget elementor-widget-heading\" data-id=\"6521692\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Which Foods Hinder Your Ability To Sleep?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0574486 elementor-widget elementor-widget-heading\" data-id=\"0574486\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">from the registered dietitians at feastgood.<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31ee4fc elementor-widget elementor-widget-spacer\" data-id=\"31ee4fc\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c5d2c5 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"1c5d2c5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>You may have heard that certain nutrients can impact sleep. But does this mean that foods and drinks directly hinder one\u2019s ability to sleep?<\/p><p>Having a background in nutrition and dietetics, I can tell you exactly which foods and nutrients can disrupt sleep, according to research.<\/p><p>Foods that lead to poor sleep are often high in sugar and\/or fat such as candy, smoothies and soda, full-fat dairy products, fried foods, cheeses and cured meats, and spicy foods. Caffeine, in either food or drinks, and alcohol can also disrupt sleep, depending on the amount consumed.<\/p><p>Knowing which foods and drinks negatively impact sleep is important as it will help you make more informed choices when it comes to getting a good night\u2019s sleep.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd67303 elementor-widget elementor-widget-heading\" data-id=\"fd67303\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">key takeaways<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18acc97 elementor-widget elementor-widget-text-editor\" data-id=\"18acc97\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>The relationship between diet and sleep regulation is complex, because of the many nutrients and hormones involved in the sleep-wake cycle and feed-fast cycle.<\/li><li>There is no single food that hinders sleep. Rather, it\u2019s the cumulative effect of your dietary habits, which may include the consumption of heavy meals close to bedtime (high in fat and sugar, and low in fiber and complex carbs).<\/li><li>Research suggests that sleep-promoting foods include kiwis, tart cherry juice, nuts, and salmon, as they include nutrients that interact with sleep metabolism.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a31b3f elementor-widget elementor-widget-spacer\" data-id=\"2a31b3f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6de89a2 elementor-widget elementor-widget-heading\" data-id=\"6de89a2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The Science Behind Food And Sleep<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a30078 elementor-widget elementor-widget-text-editor\" data-id=\"5a30078\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Diet and sleep are closely linked. This is because ingredients in certain foods and drinks can influence hormones and neurotransmitters involved in sleep regulation.<\/span><\/p><p><span style=\"font-weight: 400;\">Sleep is regulated by a complex interaction of hormones and neurotransmitters, including\u00a0 serotonin, melatonin, and cortisol. They all help to regulate the so-called <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/sleep-wake-cycle\"><span style=\"font-weight: 400;\">sleep-wake cycle<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">Serotonin regulates mood and is essential for making melatonin. Melatonin (sleep hormone) helps you relax and get to sleep, whereas cortisol (stress hormone) promotes wakefulness and alertness during the day, helping you get up and feel awake.<\/span><\/p><p><span style=\"font-weight: 400;\">If serotonin is low, it can lead to low mood which, in turn, interferes with melatonin production. Consequently, if <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/01616412.2017.1315864\"><span style=\"font-weight: 400;\">melatonin<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3538178\/\"><span style=\"font-weight: 400;\">cortisol<\/span><\/a><span style=\"font-weight: 400;\"> are unbalanced, they can cause insomnia and sleeplessness.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">In addition to melatonin, cortisol, and serotonin, other hormones can also interfere with sleep, such as insulin, leptin, and ghrelin.<\/span><\/p><p><span style=\"font-weight: 400;\">Insulin helps to regulate blood sugar levels whereas leptin and ghrelin (hunger\/satiety hormones) help to regulate appetite. If blood sugars are unstable and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131947\/\"><span style=\"font-weight: 400;\">leptin <\/span><\/a><span style=\"font-weight: 400;\">and ghrelin are unbalanced, they can lead to poor sleep and sleeping disorders.<\/span><\/p><p><span style=\"font-weight: 400;\">Ultimately, your diet habits influence your hormones and can disrupt sleeping patterns which, in turn, can have a knock-on effect on food choices and eating patterns.<\/span><\/p><p><span style=\"font-weight: 400;\">For example, if you don&#8217;t get enough sleep you are more likely to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23922121\/\"><span style=\"font-weight: 400;\">desire more food<\/span><\/a><span style=\"font-weight: 400;\"> and opt for <\/span><a href=\"https:\/\/feastgood.com\/1000-calorie-meals\/\"><span style=\"font-weight: 400;\">high-calorie foods<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8727443 elementor-widget elementor-widget-spacer\" data-id=\"8727443\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4561d88 elementor-widget elementor-widget-heading\" data-id=\"4561d88\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">5 Types Of Food That Hinder Sleep<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0307dc elementor-widget elementor-widget-spacer\" data-id=\"d0307dc\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb5d721 elementor-widget elementor-widget-heading\" data-id=\"eb5d721\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Foods High In Caffeine<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-046ec66 elementor-widget elementor-widget-text-editor\" data-id=\"046ec66\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Caffeine is a stimulant that causes you to be more alert and awake.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">It can influence sleep quality if taken more than you can tolerate, or if taken later in the day or close to bedtime (within 6 hours of bedtime).<\/span><\/p><p><span style=\"font-weight: 400;\">According to the <\/span><a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,associated%20with%20dangerous%2C%20negative%20effects.\"><span style=\"font-weight: 400;\">U.S. Food and Drug Administration<\/span><\/a><span style=\"font-weight: 400;\"> recommendations, the safe amount of caffeine is 400 mg daily.<\/span><\/p><p><span style=\"font-weight: 400;\">Here are some examples of foods and beverages that contain caffeine, taken from the <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/?query=granny%20smith%20apple\"><span style=\"font-weight: 400;\">U.S. Department of Agriculture Food Data Central<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coffee: one 240 ml coffee contains around 80-100 mg of caffeine. So if you usually have 4 cups of brewed coffee in a day, this is your upper limit of caffeine.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tea: a 240 ml cup of green or black tea contains 30-50 mg (herbal teas are caffeine free).<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chocolate: a 28 gram serving contains around 9-12 mg of caffeine, meaning that a 100 g chocolate tablet contains around 30-40 mg.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coffee flavoured ice cream: this ranges from 30-70 mg per 240 ml.\u00a0 For example, Ben &amp; Jerry&#8217;s Coffee ice cream contains 70 mg whereas Haagen-Daz contains 30 mg.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy drinks: caffeine can range from 40-250 mg in energy drinks. For example, a 250 ml can of red bull contains 80 mg of caffeine, and a 473 ml can of monster contains 160 mg.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soft drinks: a 360ml bottle typically contains 30-40 mg of caffeine. This includes diet soft drinks as well as full sugar, for example diet pepsi and pepsi cola<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pre-workout supplements: <\/span><a href=\"https:\/\/feastgood.com\/cant-sleep-after-pre-workout\/\"><span style=\"font-weight: 400;\">one pre-workout serving contains between 200-420 mg of caffeine<\/span><\/a><span style=\"font-weight: 400;\">, so this means it is very easy to go over the upper limit if you have other caffeine-containing items in the day.<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe1fe8a elementor-widget elementor-widget-spacer\" data-id=\"fe1fe8a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-111e941 elementor-widget elementor-widget-heading\" data-id=\"111e941\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Foods Rich In Tyramine<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-792f977 elementor-widget elementor-widget-text-editor\" data-id=\"792f977\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Tyramine\"><span style=\"font-weight: 400;\">Tyramine<\/span><\/a><span style=\"font-weight: 400;\"> is an amino acid (protein) that promotes the production of stimulants (norepinephrine, adrenaline). It is made in the body but it is also present in a number of food products. High amounts in the body are linked to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7797530\/\"><span style=\"font-weight: 400;\">migraines<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7797530\/\"><span style=\"font-weight: 400;\">insomnia<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Tyramine is present mostly in aged and fermented (longer shelf life products with added preservatives and salt) foods and beverages. Consider that <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30165672\/\"><span style=\"font-weight: 400;\">6mg of tyramine<\/span><\/a><span style=\"font-weight: 400;\"> in any 30g serving of food is considered high.<\/span><\/p><p><span style=\"font-weight: 400;\">Here\u2019s a list of high tyramine foods:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Matured cheeses: blue cheeses (Camembert, Stilton and Gorgonzola) and hard cheeses (Cheddar, Parmesan, and Emmentaler)<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cured meat\/fish products: smoked hams, salamis, dry-type summer sausages, mortadella, jerky, and pickled or smoked fish<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcoholic beverages: beers which are home-made or unpasteurized, European or Korean<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overripe\/spoiled fruits and vegetables: overripe bananas and avocados, pickled vegetables (kimchi or sauerkraut)<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d452a08 elementor-widget elementor-widget-spacer\" data-id=\"d452a08\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fb8b03 elementor-widget elementor-widget-heading\" data-id=\"4fb8b03\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Sugary Foods<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d6e3d3 elementor-widget elementor-widget-text-editor\" data-id=\"2d6e3d3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Sugary foods are commonly high in simple and refined carbs and make you hungry soon-after because they are not filling and low in fiber. As such, they cause blood glucose levels to spike and drop.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">\u201c<\/span><i><span style=\"font-weight: 400;\">Low fiber and high saturated fat and sugar intake is associated with lighter, less restorative sleep with more arousals<\/span><\/i><span style=\"font-weight: 400;\">\u201d <\/span><b>Marie-Pierre St-Onge &#8211; <\/b><a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.5384\"><b>Journal of Clinical Sleep Medicine<\/b><\/a><\/p><p><span style=\"font-weight: 400;\">This means that overconsuming sugary foods (added sugar included) is linked to <\/span><a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.5384\"><span style=\"font-weight: 400;\">disrupted sleep<\/span><\/a><span style=\"font-weight: 400;\"> (consider that the upper daily limit for <\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">added sugar intake is 10% of your total calories<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p><p><span style=\"font-weight: 400;\">Common foods high in sugar that can impact sleep include:<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweetened beverages: full sugar soda, fruit juices, smoothies, red bull, monster.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweets\/candy: gummies, jelly beans, pralines such as Mon Cheri and Pocket Espresso, sugar coated dried fruits or nuts, chocolate\/nut spreads, jam, honey, white table sugar, maple syrup and agave syrup.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some sport supplements: sports chews, simple sugar gels, dextrose powder, gatorade, and lucozade.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bakery products: waffles, doughnuts, pastries, cookies.<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4092135 elementor-widget elementor-widget-spacer\" data-id=\"4092135\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-69f302b elementor-widget elementor-widget-heading\" data-id=\"69f302b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Spicy Foods<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0736b4 elementor-widget elementor-widget-text-editor\" data-id=\"b0736b4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Spicy foods are linked to poor sleep because they can cause <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6476615\/\"><span style=\"font-weight: 400;\">heartburn and indigestion<\/span><\/a><span style=\"font-weight: 400;\"> if eaten close to bedtime. This might be because lying down allows acids to creep up, which can become worse while sleeping.\u00a0<\/span><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1399758\/\"><span style=\"font-weight: 400;\">Body temperature elevation<\/span><\/a><span style=\"font-weight: 400;\"> after eating spicy food can also be another reason for poor sleep.<\/span><\/p><p><span style=\"font-weight: 400;\">So, try to avoid (if you can) spicy foods late in the evening close to bedtime (1-2 hours is close).<\/span><\/p><p><span style=\"font-weight: 400;\">Here are a few examples of spicy foods:\u00a0<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chili peppers: ghost pepper, jalape\u00f1o, serrano, and Thai chili peppers<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spicy meals: curries, kimchi, tom yum soups, and ramen noodles<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li><span style=\"font-weight: 400;\">Sauces\/condiments: tabasco, mustard, wasabi, sweet chili sauce, spicy olive oil, hot sauce, buffalo sauce<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67bafe6 elementor-widget elementor-widget-spacer\" data-id=\"67bafe6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c24f83f elementor-widget elementor-widget-heading\" data-id=\"c24f83f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">High-Fat Foods<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4b0a8e elementor-widget elementor-widget-text-editor\" data-id=\"d4b0a8e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">High fat foods, especially high in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4962161\/\"><span style=\"font-weight: 400;\">trans fats<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.5384\"><span style=\"font-weight: 400;\">saturated fats<\/span><\/a><span style=\"font-weight: 400;\">, can interfere with sleep quality.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">This is because fat is more complex to break down and digest than other nutrients as it takes 3-4 hours to digest. Lots of fat in a meal also means that your meal is calorie dense resulting in a heavy meal before bed.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Consider that fat intake should be roughly <\/span><a href=\"https:\/\/www.who.int\/data\/gho\/indicator-metadata-registry\/imr-details\/3418\"><span style=\"font-weight: 400;\">20-35%<\/span><\/a><span style=\"font-weight: 400;\"> of your total daily calories (depending on your goals and training), with no more than 10% of this from saturated fats.<\/span><\/p><p><span style=\"font-weight: 400;\">Here\u2019s a list of high-fat foods to limit especially before bed:<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried foods: pastries, burgers, fries, pizza, and doughnuts.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat dairy products: yogurts, whole milk, cream, and cheese.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cured and fatty meats: chicken skin, bacon, chorizo, salami, pancetta, and sausages.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils\/spreads: butter, ghee, suet, lard, and coconut oil.<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19ad1c1 elementor-widget elementor-widget-spacer\" data-id=\"19ad1c1\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a783178 elementor-widget elementor-widget-heading\" data-id=\"a783178\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Alcohol's Effect On Sleep<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-adc6c02 elementor-widget elementor-widget-text-editor\" data-id=\"adc6c02\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Alcohol acts as a sedative and interacts with neurotransmitters in the brain. It is quickly absorbed in the bloodstream to reach the liver, however your liver can only process a little amount at a time.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that the excess alcohol will circulate throughout the body (depending on the person and quantity of alcohol consumed, alcohol can circulate in the body for various hours).&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If alcohol is also taken with caffeine or energy drinks, it hides the sedative effect of alcohol, which commonly makes people drink more.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For these reasons, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29549064\/\"><span style=\"font-weight: 400;\">any amount of alcohol can cause disrupted sleep<\/span><\/a><span style=\"font-weight: 400;\">, even if it induces feelings of sleepiness at first.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">My advice would be to limit alcohol consumption, especially close to bedtime. Try to stop drinking alcohol at least four hours before bedtime to avoid sleep disruptions.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-821213f elementor-widget elementor-widget-spacer\" data-id=\"821213f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-861dec8 elementor-widget elementor-widget-heading\" data-id=\"861dec8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Heavy Meals And Sleep Disturbance<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b73825 elementor-widget elementor-widget-text-editor\" data-id=\"5b73825\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Heavy meals consisting mostly of <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6476615\/\"><span style=\"font-weight: 400;\">fatty and sugary<\/span><\/a><span style=\"font-weight: 400;\"> foods is associated with <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26156950\/\"><span style=\"font-weight: 400;\">interrupted sleep<\/span><\/a><span style=\"font-weight: 400;\">. This is because of the more complex digestion demands attributed to heavy meals.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">The digestion of these meals can take several hours, and if you go to sleep on a full stomach there may be a higher risk of heartburn or indigestion.<\/span><\/p><p><span style=\"font-weight: 400;\">To avoid this, aim to give your body time to digest. If you can, after a meal wait 3-4 hours before you go to sleep.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Try having lighter meals rich in fiber (vegetables and wholegrains), protein (meat, eggs, fish, or pulses) and complex carbs (brown bread, brown pasta, quinoa) which will give you longer lasting energy before sleeping.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">For example:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">90-110g cooked chicken filet, 3-4 egg sized boiled potatoes with skin on, steamed broccoli and cauliflower.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">140g grilled salmon filet with 90g cooked quinoa and asparagus.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices of brown bread, 2-3 scrambled eggs mixed with tomatoes and mushrooms. <\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e07c10a elementor-widget elementor-widget-spacer\" data-id=\"e07c10a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82f314d elementor-widget elementor-widget-heading\" data-id=\"82f314d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Frequently Asked Questions<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bddf8f4 elementor-widget elementor-widget-spacer\" data-id=\"bddf8f4\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e3f02a elementor-widget elementor-widget-heading\" data-id=\"4e3f02a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Can Going To Bed Hungry Affect Sleep?<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f31add4 elementor-widget elementor-widget-text-editor\" data-id=\"f31add4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>If you are going to bed hungry because you are in a weight loss phase and intentionally cutting, this may be normal. However, if your hunger is so intense that it keeps you awake, you could be cutting calories by too much and lacking certain nutrients, which in turn can affect your sleep quality.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ffbf6c elementor-widget elementor-widget-spacer\" data-id=\"2ffbf6c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-485ac6f elementor-widget elementor-widget-heading\" data-id=\"485ac6f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">When Should You Stop Eating Before Bed?<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c14b3b4 elementor-widget elementor-widget-text-editor\" data-id=\"c14b3b4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>You should stop eating 3-4 hours before your bedtime, as this gives time for your body to digest your meal and absorb it as energy. This timeframe may help you limit indigestion from your meal, ensuring the best quality of sleep.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1b8f83 elementor-widget elementor-widget-spacer\" data-id=\"f1b8f83\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3573ccf elementor-widget elementor-widget-heading\" data-id=\"3573ccf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Is It Bad To Eat Right Before Bed?<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-839f941 elementor-widget elementor-widget-text-editor\" data-id=\"839f941\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>If you eat a meal immediately before bedtime, you could experience difficulty falling asleep because it can take up to 3-4 hours to digest a meal fully (depending on the meal macros). This means that you could risk staying up at night due to indigestion, which can happen particularly with meals rich in sugar, fat and spices.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1345a0 elementor-widget elementor-widget-spacer\" data-id=\"b1345a0\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a9ff64 elementor-widget elementor-widget-heading\" data-id=\"9a9ff64\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">More On Sleep<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33b4478 elementor-widget elementor-widget-spacer\" data-id=\"33b4478\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-669fda9 elementor-grid-1 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-posts--show-avatar elementor-card-shadow-yes elementor-posts__hover-gradient elementor-widget elementor-widget-posts\" data-id=\"669fda9\" data-element_type=\"widget\" data-settings=\"{&quot;cards_columns&quot;:&quot;1&quot;,&quot;cards_columns_tablet&quot;:&quot;2&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-48121 post type-post status-publish format-standard has-post-thumbnail hentry category-health tag-sleep1\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/cronometer.com\/blog\/nutrients-for-better-sleep\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"219\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/Blog-Img-Oura-300x219.png\" class=\"attachment-medium size-medium wp-image-48068\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/Blog-Img-Oura-300x219.png 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/Blog-Img-Oura.png 654w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Health<\/div>\n\t\t\t\t<div class=\"elementor-post__avatar\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/cronometer.com\/blog\/nutrients-for-better-sleep\/\" >\n\t\t\t\tMicronutrients Shown To Improve Sleep Quality\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Micronutrients Shown To Help Sleep Quality If you&#8217;re struggling with getting a good night&#8217;s sleep then the last place you might think to look is<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/cronometer.com\/blog\/nutrients-for-better-sleep\/\" aria-label=\"Read more about Micronutrients Shown To Improve Sleep Quality\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\tMarch 30, 2023\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1438365 elementor-widget elementor-widget-spacer\" data-id=\"1438365\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b41ce23 elementor-widget elementor-widget-video\" data-id=\"b41ce23\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/sUkClN-RyHU&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Which Foods Hinder Your Ability To Sleep? from the registered dietitians at feastgood. You may have heard that certain nutrients can impact sleep. But does this mean that foods and drinks directly hinder one\u2019s ability to sleep? Having a background in nutrition and dietetics, I can tell you exactly which foods and nutrients can disrupt [&hellip;]<\/p>\n","protected":false},"author":42203,"featured_media":48180,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[5],"tags":[3349],"class_list":["post-48177","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-sleep"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.3 (Yoast SEO v23.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Improving Sleep Quality: What To Avoid - Cronometer Blog<\/title>\n<meta name=\"description\" content=\"If you&#039;re hoping to improve your sleep quality, here are a few things you should look at staying away from.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cronometer.com\/blog\/improving-sleep-quality-what-to-avoid\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Improving Sleep Quality: What To Avoid\" \/>\n<meta property=\"og:description\" content=\"Which Foods Hinder Your Ability To Sleep? from the registered dietitians at feastgood. 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