You know the feeling: You lay down in bed, ready to drift off into slumber, but the second your head hits the pillow, your mind begins racing. Your thoughts range from wondering if you locked the front door to what’s in store for tomorrow at work and whether or not you remembered to call your parents last week. Of course, as soon as you realize that you’re not going to fall asleep any time soon, you try some of the old tricks like counting sheep or listening to calming music—only to realize that it’s just not working this time around.
1) Caffeine
Caffeine is a stimulant, which means it has the opposite effect of what you want when trying to sleep. It can take up to eight hours for the effects of caffeine to wear off, so if you have a cup of coffee at 4 p.m., it’s likely that you’ll still be feeling its effects when you hit the pillow at midnight.
2) Sugar
Sugar is a stimulant, which means it can keep you awake and energetic. And while that might be great for a mid-afternoon pick-me-up, it’s not so great when you’re trying to sleep. Consuming sugary foods before bed can cause your blood sugar levels to spike and then crash, leaving you feeling wired and exhausted come morning.
3) Simple Carbohydrates
When you eat simple carbohydrates, your body quickly breaks them down into sugar. This sugar rush gives you a burst of energy, which can be great if you’re trying to stay awake. However, this energy is short-lived and will eventually lead to a crash. So if you’re looking for a good night’s sleep, it’s best to avoid simple carbs.
4) Milk
The tryptophan in milk can have a soporific effect, but for many people, dairy products can cause indigestion that keeps them up at night. Milk also contains fat and casein proteins, which can be difficult to digest and may cause discomfort.
5) Artificial Sweeteners
Artificial sweeteners are one of the worst offenders when it comes to keeping you up at night. The sweetness tricks your body into thinking it’s getting energy, when really it’s just a false alarm. Plus, artificial sweeteners have been linked to headaches and migraines, which can also keep you up at night.