Never eat these foods before bed if you want to sleep and wake up refreshed and in a good mood.

Even if you manage to get to bed at a decent hour, you can easily find yourself waking up at two in the morning. Or constantly waking up to go to the bathroom. Or sleep shallow and restless and wake up in the morning completely broken and with huge bags under your eyes. Familiar?

Carlear Weiss, a sleep researcher at the University at Buffalo, notes that eating certain foods before bed has a significant impact on circadian rhythms that regulate the length and quality of your sleep-wake cycles. And it’s not just about coffee – it’s what experts don’t recommend eating and drinking at night. But remember that it is best to discuss all recommendations by correspondence with your doctor – one-size-fits-all advice does not exist!

Sleep experts recommend avoiding dairy products, especially sugary yogurts, cottage cheese and other desserts, at least three hours before a night’s rest. The reason for this is the high fat and sugar content, which can stimulate unnecessary vigor and activity in the intestines. The exception is kefir (good for the microbiome), a piece of hard cheese (contains tyrosine, which promotes the production of melatonin), Greek yogurt (read about this below)

Foods high in spices and hot spices can cause thirst, heartburn, and acid reflux. Also, capsaicin, a component of red pepper, causes an increase in body temperature – also an average sleep aid.

Alcohol is very tricky – it can make you sleepy, but it actually has the opposite effect. If you have overcome sleep after a few drinks, this does not mean at all that you will be able to sleep happily ever after: the degrees change the phases of sleep and increase the number of awakenings.

Yes, we all often cling to crisps, salted nuts or corn sticks, sitting down to watch an episode or two of the show in the evening. These foods are high in sugar and carbohydrates, which raise blood sugar and make sleep intermittent and shallow, if not impossible. Plus, snacking reduces control and makes you overeat, it’s just impossible to stop.

The obvious answer is nothing, but if you’ve read this far, that’s not quite right for you, is it? Next, nutritionists advise following these rules: Choose low-carb foods high in lean protein and unsaturated fatty acids for snacking. For example, raw or boiled vegetables, a little nut butter without salt or sugar, plain Greek yogurt.