Sleep expert reveals 5 foods and drinks that keep you all night

About one in eight Americans have chronic insomnia, according to a study by the American Academy of Sleep Medicine.

The National Institute of Health said sleep concerns can often be the result of “incorrect dietary habits”.

Dan Gartenberg, PHD, a New York City Sleep Health Adviser at CPAP.com, said a healthy diet that is rich in nutrients is essential for sleep quality and overall health.

“Foods or supplements involving GABA can be especially useful,” he told Fox News Digital.

GABA is the most common inhibitory neurotransmitter, which can help with sleep and relaxation, Gartenberg said.

“Think decaffeinated, fermented foods, cheeses and legumes.”

But the first step to sleeping is better is to make sure you are not consuming foods that take the way to sleep.

Below are some of the foods and drinks to avoid before bedtime in order to have a healthier and better sleep experience.

“By developing healthy habits and avoiding unhealthy habits, you can prepare yourself for calm and renewal sleep experiences,” Gunderneberg said.

1. Alcohol

Alcohol is one of the worst things you can consume before you go to bed, Gartenberg said.

It interferes with the natural sleep cycle of the body by suppressing Rem sleep, which is needed for cognitive and emotional health.

As the body metabolizes alcohol, it can cause a person to wake up many times all night – leading to unstable sleep patterns that cause an intermittent circular rhythm.

Your body can also begin to develop a tolerance for the effects of alcohol the more often consumed.

Over time, this disruption can contribute to insomnia because the brain begins to accompany sleep with constant concerns.

If you are looking to get better sleep, limiting or completely avoiding alcohol consumption – especially before bed – it will help maintain sustainable and healthy sleeping habits, Gartenberg said.

2. Coffee and tea

Coffee and tea are also drinks to avoid at night if you want to get better sleep as they contain caffeine.

Even deciphes coffee has caffeine and should be avoided, although deciphening tea (such as chamomile) may be useful for sleep, Gunderneberg said.

Caffeine – a stimulant – helps stay alarm and awake.

“It also impedes a substance in your body called adenosine, which helps you feel sleepy,” Gartenberg said.

The effects of caffeine are also instant, making you feel alert immediately – which can make you lose valuable hours and minutes of sleep, even leading to potential sleep disorders, Gartenberg added.

3. Chocolate and candy

Due to high levels of sugar, chocolate and candy can interfere with healthy sleep habits, Gartenberg said.

There are also traces of caffeine in chocolate.

Sugar levels in these treatments can cause rivets in blood sugar, followed by clashes, which can result in concern.

In the same way that alcohol and caffeine disrupts sleep, so do sweets – letting people feel less resting in the morning, Gartenberg said.

4. Citrus fruits

Since citrus foods such as oranges, lemons and lime contain high amounts of citric acid, they can make your stomach produce more acid in the stomach.

An increase in acid in the stomach can cause mild discomfort in the stomach and throat area due to acid and heartburn, both will disrupt your sleep and cause discomfort, experts say.

“Citrus fruits, such as oranges, are of course high with vitamin C, which can somehow have a stimulating effect for some individuals, making it harder to rest before you go to sleep,” Gunderneberg said.

Heart vineyards can also be a symptom of sleep apnea, Gartenberg said.

If you suffer from heartburn, it is important to evaluate it from a doctor, he said.

5. Spicy foods

Similar to citrus fruits, spicy foods like hot peppers, hot chips and more are a bad pre -bedtime option because they can also produce a lot of acid in the stomach, causing discomfort and acid reflux, said Gunderneberg.

Your body temperature will also suffer a slight increase after eating these foods, which is counteracting for the process of natural body cooling when preparing to sleep, he said.

It is better to avoid consuming them before the bed, Gartenberg said, as they can also contribute to possible experiences of disturbance and insomnia.