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Ever wondered why you?re still staring at the ceiling at midnight, wide awake and counting imaginary sheep? You might be surprised to find the culprit isn?t just stress, screen time, or that late email from your boss, but also lurking right inside your evening snack or dinner plate. Let?s shed some light on seven everyday foods that could be secretly sabotaging your sleep?yep, the ones you probably munch on night after night without a second thought.

Hidden Sleep Disruptors in Your Diet

Dark chocolate: For many of us, it?s a true delight?yet dark chocolate is a stimulant, much like coffee. Eating it at night can keep you wide awake and definitely encourages insomnia. It?s better to enjoy around 20 grams (about 0.7 ounces) of dark chocolate with breakfast to give your body a morning energy boost.
All chocolate contains caffeine: The purer the chocolate, the higher the caffeine content. And for those who think that a cup of decaf coffee at night is a foolproof workaround, think again.

?A cup of decaf can impair your sleep just as much as regular coffee.?

In short, both are best avoided before bedtime if you?re sensitive to caffeine?s effects.
Alcoholic beverages: While alcohol may initially cause drowsiness, it doesn?t support quality sleep. Over time, it can disrupt the deepest stage of sleep?the very phase when crucial cellular processes occur. Alcohol can also cause a dry mouth and trigger thirst, which might wake you up in the middle of the night. Plus, alcohol before bed can lead to gastrointestinal issues you?d rather not experience at 2am.
Fried foods: Every now and then, it?s perfectly okay to indulge in some fried treats (nutritionists say so, too). However, polishing off an entire bag of chips shortly before hitting the hay is a real blow to your digestion! Especially if your dinner isn’t followed by a brisk walk, it?s best to steer clear of this type of food late at night.
Red meat with spicy sauces: Dishes based on red meat, paired with spicy sauces, dips, and various kinds of hot spices, are not ideal if you plan to go to bed soon. Swap in grilled, baked, or parchment-cooked white meat with a light seasoning of extra virgin olive oil instead. Your digestive system?and your sleep?will thank you.

Why Proper Sleep Matters More Than You Think

Too many of us underestimate the importance of quality sleep. While we sleep, our bodies get to work on all sorts of essential and complex processes?muscle cell and tissue renewal being just one of the major ones. To stay healthy and restore energy after all the daily stimulation, our bodies need deep nightly rest. In fact, it?s during the night that our bodies strengthen and regenerate, ready to face another day.

Chronic Insomnia: A Health Hazard

If insomnia goes from being occasional to chronic, the impact on health can become even more serious. If our bodies can?t recharge enough to supply the necessary energy, conditions that are far harder to manage can emerge. It?s a domino effect you?ll want to dodge, so paying extra attention to what you eat (and when!) could make all the difference.

Highland Park gets playful, no-frills Korean American dishes from Yi Cha

parsnip coconut soup: cozy, immune-supporting bowl with lemongrass and ginger

A Note on Supplements and Melatonin Products

Food supplements are reserved for adult use. They should be used as part of a healthy lifestyle and not as substitutes for a varied, balanced diet. Be sure to read the instructions carefully before use.
Melatonin-containing products are not recommended if you have inflammatory diseases, autoimmune conditions, are pregnant or breastfeeding, or need to perform tasks requiring high alertness, as drowsiness could pose a safety risk.
If you have epilepsy, asthma, mood disorders, behavioral or personality disorders, or are on medication, consult your healthcare provider before taking melatonin supplements.
Products with melatonin are not recommended for pregnant or breastfeeding women. Breastfeeding mothers are advised to consult a healthcare professional before using other Valdispert? products. The same applies for pregnant women.