To promote a healthy, uninterrupted night’s sleep, it’s wise to steer clear of alcohol, spicy or sugary foods, and intense cardio close to bedtime. This guidance comes from a sleep-medicine specialist with expertise in managing insomnia and sleep disorders.
Experts note that late dinners, especially after eight o’clock, can contribute to weight gain and raise the risk of obesity. An improper dinner can also disturb sleep by triggering digestive discomfort. Spicy or fatty foods eaten a few hours before bed may cause heartburn, and lying down too soon after eating can push stomach contents back into the esophagus. This reflux often brings belching, chest pain, and a burning sensation that disrupts rest.
It’s advisable to avoid sweets and alcohol in the hours leading up to sleep. These items can act as stimulants, delaying the onset of sleep and increasing nighttime awakenings. Coffee is a notable example; its stimulating effect can linger for about six hours after consumption, making it harder to fall back asleep.
Distance from exercise to bedtime is also a factor. Physical exertion after seven in the evening can help overall fitness, but vigorous activities that raise heart rate and core body temperature may hinder sleep onset. People should consider lighter, relaxing activities in the hours before bed rather than intense cardio sessions that raise arousal.
Alongside these dietary and activity considerations, it’s important to recognize the link between sleep quality and weight management. Consistent, quality sleep supports metabolic balance and can help prevent obesity over time. [Source: Mount Sinai Sleep Medicine]