Improper nutrition can cause sleep deprivation: what not to eat before bed

If you have trouble sleeping, your diet may be to blame, especially if it includes foods that contain hidden caffeine, which stimulates the brain and nervous system.

Experts recommend that you avoid such stimulants at least two hours before bedtime because of their wakefulness-inducing effect. However, since caffeine can stay in the body for up to five hours, it would be wise to avoid it long before bedtime, OBOZ.UA writes.

While it's easy to give up caffeinated beverages, such as tea or coffee, before bed, it's important to avoid foods that contain caffeine. One of them is chocolate, which is found in many desserts.

How much caffeine can you consume per day

Dark chocolate contains the most caffeine – 43 mg per 100 g, followed by milk chocolate with 20 mg per 100 g, while white chocolate contains none at all. For comparison, an average cup of coffee contains over 94 g of caffeine.

Experts advise keeping your caffeine intake below 600 mg per day. If you are particularly sensitive to caffeine, you can limit it even further.

Excessive consumption can lead to restlessness, anxiety, insomnia, agitation, palpitations, and diarrhea. A 2013 study of 12 participants found that consuming 400 mg of caffeine six hours before bedtime resulted in sleep disruption and a one-hour reduction in total sleep time.

There are other foods and beverages containing caffeine that you should avoid to get a good night's sleep. These include:

• Coffee (even decaf contains a small amount of caffeine)
• Tea (including green tea)
• Energy drinks
• Kola nuts
• Cocoa beans
• Guarana
• Some chewing gums.

Always check the label of the food or drink you buy to see if caffeine is included in the list of ingredients.

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