Knowing the why can help you.
Whether from coffee, tea, chocolate, or soft drinks, your caffeine habit could also be keeping you up at night—especially if you have it too late in the day."Caffeine is a stimulant that can interfere with sleep," explains Fathima."Consuming caffeine too close to bedtime can make it difficult to fall asleep and stay asleep," she adds.
Experts say that caffeine can take up to five hours for your body to process, meaning you should make cut yourself off that long before your desired bedtime.Your diet can have a profound impact on your general health, and on your sleep in particular. Fathima says there are several mistakes you may be making at mealtime that could account for your frequent night wakings.
For example, she points out that eating spicy foods can cause heartburn and indigestion, which can wake you up with a feeling of discomfort. Eating foods that are packed with sugar can also cause sleep disturbances, she says."Consuming sugary foods and drinks before bed can cause a spike in blood sugar levels, which can disrupt sleep. This is because the body releases insulin to regulate blood sugar, which can interfere with the body's natural sleep process," she notes.
Finally, keeping an eye on your portion sizes in the evening could help you catch more Zzzs, since digesting heavy meals"requires energy and can cause discomfort, which can make it difficult to fall asleep and stay asleep." By making thoughtful choices—at mealtime and throughout the day—you may finally enjoy a better night's rest.
Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.
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