In today’s fast-paced world, many people struggle with insomnia, with nearly one in eight Americans affected by this condition, according to a study by the American Academy of Sleep Medicine. As Catholics, we recognize that our bodies are temples of the Holy Spirit, and maintaining good health, including quality sleep, is essential to honoring God. As such, incorporating a healthy diet into our daily routines can greatly impact how well we rest at night.
According to the National Institute of Health, “sleep disturbances can often be the result of incorrect dietary habits.” Sleep, which is crucial for both physical and mental health, is a gift from God, and maintaining proper sleep hygiene can enhance our spiritual well-being as well. Dan Gartenberg, PhD, a New York City sleep health advisor at CPAP.com, notes, “A healthy diet that’s rich in nutrients is essential for sleep quality and overall health.” Incorporating foods rich in GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation, is particularly beneficial. “Think decaffeinated teas, fermented foods, cheeses, and legumes,” Gartenberg advises.
However, just as we seek to nourish our bodies with wholesome foods, we must also be mindful of what we avoid, especially before bedtime. Some foods and drinks can disrupt our natural sleep cycles and hinder restful sleep, which is vital for maintaining our physical, emotional, and spiritual health. Below are some common offenders to avoid before going to bed.
1. Alcohol
While it might seem like a comforting nightcap, alcohol is one of the worst things to consume before going to bed, according to Gartenberg. “It interferes with the body’s natural sleep cycle by suppressing REM sleep, which is necessary for cognitive and emotional health.” As we seek peace and renewal in sleep, alcohol disrupts this process, leading to multiple awakenings during the night. “As the body metabolizes alcohol, it can cause a person to wake up multiple times throughout the night,” Gartenberg explains. This disrupts our circadian rhythm and could lead to chronic insomnia. To ensure a restful night, it is best to limit or avoid alcohol consumption, especially in the hours leading up to bedtime.
2. Coffee and Tea
Another common beverage that can impede our ability to sleep is coffee, as well as certain types of tea. Even decaffeinated coffee, despite its name, still contains trace amounts of caffeine. “Even decaf coffee has caffeine and should be avoided,” Gartenberg advises, adding that “decaf tea (such as chamomile) can be helpful for sleep.” Caffeine is a stimulant that keeps us alert and awake, deterring a substance in our body called adenosine, which helps us feel sleepy. “Caffeine – a stimulant – helps with staying alert and awake,” says Gartenberg. Consuming caffeinated drinks before bed may prevent us from feeling restful and delay sleep, contributing to potential sleeping disorders.
3. Chocolate and Candy
For those who enjoy a late-night snack, chocolate and candy may seem like a comforting choice. However, due to their high sugar content, these sweets can interfere with healthy sleep habits. “The sugar levels in these treats can cause spikes in blood sugar, followed by crashes, which may result in restlessness,” Gartenberg explains. Additionally, chocolate contains trace amounts of caffeine, further disrupting our ability to achieve restorative sleep.
4. Citrus Fruits
While citrus fruits such as oranges and lemons are rich in vitamin C, they can cause digestive discomfort that interferes with sleep. “Citrus fruits, such as oranges, are naturally high in vitamin C, which can have somewhat of a stimulating effect on some individuals, making it harder to relax before going to sleep,” Gartenberg explains. The citric acid in these fruits can also lead to an increase in stomach acid, contributing to acid reflux and heartburn, which disturb sleep and cause restlessness.
5. Spicy Foods
Finally, spicy foods, which include hot peppers and spicy chips, are another food category to avoid before bedtime. Like citrus, spicy foods can trigger the production of stomach acid, leading to discomfort and potentially disrupting sleep. “Your body temperature will also experience a slight increase after eating these foods, which is counteractive to the body’s natural cooling process when preparing to sleep,” says Gartenberg. This disruption in the body’s cooling process can make it harder to fall asleep and enjoy restorative rest.
As Catholics, we understand that our bodies are gifts from God, and how we care for them directly impacts our ability to serve others and fulfill God’s will. Sleep is a vital aspect of our health, and making dietary choices that support restful nights is one way we can nurture both our physical and spiritual well-being. By avoiding foods that hinder sleep, such as alcohol, caffeine, sugary snacks, citrus fruits, and spicy foods, we can embrace healthier sleep habits and be better prepared for the day ahead.
Let us be mindful of how we nourish our bodies and seek peaceful, restorative rest, remembering the words of St. Paul in 1 Corinthians 6:19, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?” May we honor God in all that we do, including in the way we care for our health through restful sleep.
