If you're struggling to drop off to sleep at night and instead find yourself tossing and turning, it could be down to what you're eating before heading to bed.
And although they may be some of our favourite foods, eating cheese, curries and packets of crisps before bed can all prevent you from getting a good night's sleep according to the experts.
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Experts from Online Bedrooms have shared their tips on improving and prolonging your sleep - and you may want to think twice before having a pre-bedtime snack.
They say certain foods like dried fruit, tomatoes and ice cream, no matter how tempting, will make sleep more difficult.
Nic Shacklock, Head of Marketing at Online Bedrooms said: “If you’ve tried every sleep remedy under the sun, but still can’t nod off, it might be down to the food you are eating in the evening and just before you doze off to sleep.
"There are loads of factors that play into getting a good sleep and when it becomes harder than usual, it’s a good idea to eliminate factors, like these foods, to help find a solution.
“We found that what we eat sometimes holds the key to a restful night. So, if you are struggling to sleep and find yourself reaching for a snack, be careful in your choice.”
Here are all the foods that Online Bedrooms say you should avoid before trying to get some shut eye:
Sweets
No matter how tempting it is to have a sweet treat before bed, it’s a bad idea for anyone, especially those struggling to sleep.
Sugary foods, like ice cream, cakes and sweets send blood sugar levels spiking, followed by a crash. This crash in blood sugar alerts the adrenals that there is an emergency, which, in turn, increases cortisol levels, and wakes the body from slumber.
Those desperate for a sweet fix before bed should consider having a banana, as they promote sleep. If the banana isn’t cutting it, mash it up and freeze it! It tastes surprisingly good.
Crisps and nuts
Savoury snacks like nuts and crisps are known to dehydrate the body and increase water retention. As a result, sleep is more likely to be ‘superficial’ and disrupted. Long term, this will cause tiredness and fatigue.
Tomatoes
Acidic foods like tomatoes should also be avoided before bed. They can cause reflux issues when you lay down.
The same can be said for onions too. They sometimes cause pressure inside of the stomach and force acid into your oesophagus.
Curry
The chemical capsaicin is often found in spicy foods like curries and hot sauces. It elevates body temperature by interfering with the body’s thermoregulation process.
Chocolate
There are really high levels of caffeine in chocolate, making it a terrible choice for later in the evening and at night.
Caffeine is more likely to cause rapid eye movement (REM) sleep, making you more likely to feel groggy in the morning.
Other foods and drinks containing caffeine, such as coffee, tea, and energy drinks should also be avoided for at least four to six hours before you plan on sleeping, reports Wales Online.
Dried fruit
The fibre in fruit is great in moderation. However, when consumed at night it can leave people feeling bloated and gassy. Like fresh fruit, they also contain high levels of sugar, which can give you an energetic high.
Cheese
While cheese is generally thought of as comfort food, it is one of the worst to eat before bed.
Amino acids are found in lots of strong and aged cheeses, and they cause us to feel awake and alert. Also known as tyramine, it causes our bodies to feel alert through the adrenal gland, which releases the ‘fight or flight’ hormone.
The same goes for preserved and cured meats such as bacon, ham, and pepperoni.
