As the Christmas season arrives, so do parties and indulgent treats. But some of these seasonal favourites can lead to poor sleep quality, leaving you feeling tired even after a night’s rest.
Martin Seeley CEO of Mattress Next Day and Dr Rimas Geiga, doctor and clinic nutritionist at Glowbar LDN, have explained which food and drinks to avoid for better sleep.
After a long night of festive fun and dancing, a caffeine pick-me-up might sound like the perfect idea. But espresso martinis, while tempting, can keep you wired when you should be winding down. Dr. Rimas Geiga warns: “This cocktail contains both alcohol and caffeine, which increases wakefulness and impairs sleep quality. Avoid after 6pm for a restful night.”
Martin added: “Caffeine is a stimulant that can stay in your system for hours, blocking the sleep-promoting adenosine in your brain. This delays sleep onset and can leave you tossing and turning.”
Brandy and whisky
You might think that a brandy or whiskey is the perfect way to wind down after a busy day, but it could actually be sabotaging your sleep. Dr Rimas said: “Despite their “nightcap” reputation, brandy and whiskey can actually disrupt your sleep quality. They can lead to fragmented sleep as they interfere with REM stages, and that’s the stage of sleep that’s key for memory and emotional balance.”
Martin Seely said: “When alcohol interferes with REM, it can leave you feeling foggy, irritable, and emotional the next day—definitely not the best way to wake up after a Christmas celebration.”
Margaritas or daquiri cocktails
These cocktails may satisfy your sweet tooth craving, but they’re packed with sugar, and that’s not doing your sleep any favours. Dr Rimas said: “High sugar content in these cocktails can cause quick blood sugar spikes followed by an energy crash, leading to restlessness and disrupted sleep. Plus, the drop in blood sugar can wake you up in the middle of the night! To avoid that, it’s best to enjoy these sugary drinks earlier in the evening and go for something lighter as the night rolls on.”
Red wine
While many see red wine as a relaxing and festive choice, it can interfere with your sleep quality, especially if consumed close to bedtime. Dr Rimas said: “It’s known to trigger acid reflux in some people, which can make it harder to fall and stay asleep. Try to avoid within rwo hours of bed.” Martin said: “Acid reflux can significantly impact sleep as it can lead to a burning sensation known as heartburn. This discomfort can make it difficult to fall asleep, as lying down can worsen the symptoms. Over time, this can lead to fragmented sleep, reduced REM sleep, and overall lower quality rest.”
Aged cheeses
Several types of aged cheeses can negatively affect sleep such as blue cheese, aged cheddar and parmesan. “This is due to the Tyramine content in aged cheeses which can stimulate alertness”, Dr. Rimas said. Martin added: “When your brain is stimulated and alert, it makes it harder for your body to wind down and enter a restful state, potentially delaying sleep onset.”
But if you don’t want to compromise on your Christmas cheeseboard, Rimas suggests eating these at least four hours before bed.
Dark Chocolate
Dark chocolate may feel like a comforting and healthier Christmas indulgence, but it can mess with your sleep if you indulge too close to bedtime. Dr Rimas said “High caffeine and sugar content in dark chocolate can keep you awake through energy crashes and create hormone fluctuations that prevent your body from producing enough melatonin, causing a delay in falling asleep.”
“Melatonin acts as your body’s internal ‘bedtime signal.’ letting you know it’s time to sleep,” says sleep expert, Martin Seeley. “Without enough of it, falling asleep or sticking to a healthy sleep routine can become a real struggle.” To keep your sleep on track, it’s best to skip it within 3 hours of hitting the pillow.
Foods high in fat
Christmas dinner favourites such as crispy roasted potatoes, mince pies or pigs in blankets, all have high levels of saturated fats. Dr Rimas said: “High-fat foods delay digestion, putting extra strain on your digestive system, especially when you lie down, which and may cause discomfort” To avoid these disruptions, you may need to have your Christmas dinner earlier in the day to leave a 3-hour window before you sleep to allow your body to fully unwind.