Can't you fall asleep? These 5 foods and drinks can keep you awake

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

« Think of decaffeinated tea, fermented foods, cheeses and legumes, » he says.

But the first step to better sleep is to avoid foods that interfere with your night's sleep. Below you will be presented with a variety of foods and beverages that you should avoid before bed to ensure a healthier and better sleep.

« By developing healthy habits and avoiding unhealthy habits, you can prepare for a calm and refreshing sleep, » says Gartenberg.

1. Alcohol

Alcohol is one of the worst things you can take before bed, says Gartenberg. It interferes with the body's natural sleep cycle by suppressing REM sleep, which is necessary for cognitive and emotional health.

When the body metabolizes alcohol, it can cause a person to wake up several times during the night, creating irregular sleep patterns and interfering with the circadian rhythm.

Over time, this can lead to insomnia as the brain begins to associate sleep with repeated interruptions. If you want to achieve better sleep, it can help to limit or completely avoid alcohol, which is especially true before bed, says Gartenberg.

2. Coffee and tea

Coffee and tea should also be avoided in the evening if you want to improve your sleep as both contain caffeine. Even decaffeinated coffee contains traces of caffeine and should be avoided, although decaffeinated tea (like chamomile tea) can be beneficial to sleep, explains Gartenberg.

« It also inhibits a substance in the body called adenosine, which usually helps you feel tired, » he says.

Caffeine is a very stimulating substance that keeps you awake and attentive. The effect of caffeine is almost immediate, which can prevent you from falling asleep and potentially leading to sleep disorders.

3. Chocolate and candy

Due to the high sugar content, chocolate and candy can interfere with your sleep, says Gartenberg. Chocolate also contains small amounts of caffeine, which of course does not make the situation better if you consume it.

In addition, the sugar in these sweet cases can also cause rapid rise in blood sugar, which is followed by falls, which can lead to turmoil.

Like alcohol and caffeine, sugary foods can interfere with your sleep and leave you less rested in the morning, the New York Post writes.

4. Citrus fruits

Citrus fruits such as oranges, lemons and lime contain large amounts of citric acid, which can cause the stomach to produce more stomach acid. In addition, increased stomach acid can lead to stomach and heartburn discomfort, which can interfere with your sleep and make you restless.

« Citrus fruits, like oranges, are naturally rich in vitamin C, which can have an invigorating effect in some people, making it harder to relax before bed, » says Gartenberg.

Heartburn can also be a symptom of sleep apnea, so if you often experience it, it is recommended to contact a doctor.

5. Strong and spicy food

Like citrus fruits, strong and spicy foods such as chili, strong chips and the like can lead to increased stomach acid and thus cause discomfort and heartburn.

The body's temperature can also rise after eating spicy food, which goes against the body's natural cooling process before sleep, explains Gartenberg.

Therefore, you should avoid spicy foods before bed, as it can lead to sleep disorders and potentially contribute to insomnia.