A study conducted by Tufts University Researchers in 2009 suggests that even a loss of 1-2% of the water in the body is associated with fatigue and confusion. 1. Salmon and other fatty fish have loads of Omega-3 fats that boost memory and slow your brain’s decline as you age, while potatoes provide steady energy that your brain really needs (it takes up 20% of your body’s energy!). This might come as a surprise to most of you because warm milk is known to be sleep-inducing. In addition to helping you stay awake, it may also help relieve exam-time stress and improve your ability to actually remember what you study… Like aged cheese, bacon and other cured meats (including sausage, bologna, pastrami, corned beef, and ham) contain hefty doses of tyramine, an amino acid that triggers your brain into alertness, not relaxation. Eat Some Tryptophan Before Bed. However, you can get the very small amount of these foods if you really crave for these foods in the earlier part of the day. However, consuming spicy foods in the evening can cause many problems like burning and raising body temperature. The digestive process can be disruptive to a sound night's sleep. It’s time to reach out for some of your brain’s favorite attention and memory-boosters and wake up again. However, this same... 2. Every student knows that the local barista that makes that daily morning cup is their best friend. It is a known fact that caffeine causes sleep deprivation. Difficulty in breathing cause disturbed sleep patterns, and you will stay awake at night. 7 Natural Alternatives To Coffee To Help You Stay Wide Awake! Vegetables like Broccoli and Cauliflower makes you sleep better because of the presence of tryptophan in it, but these should not be eaten right before going to bed. You can stay alive even if you don’t get enough food, but you can die in fewer days if you are not getting enough sleep. Eat your red meat earlier in the day so the night can be restful. It is necessary to avoid consuming alcohol before going to bed if you want to get a good night sleep. A research study found that fatty fish may be a good food for better sleep. Worst: It’s not Indian food per se but the heavy spices which can keep you awake at night. … You've probably heard about the sleep-inducing powers of tryptophan, maybe in the context of a Thanksgiving meal. “ Eating red meat before bed forces your digestive system to go into overdrive at a time when it should be settling down” says Levy. Coffee and tea. Protein Protein-rich foods are a great option to stay awake, since their amino acids help keep you alert. Required fields are marked *. You'll hear from us soon! Carbohydrates are converted into energy by your body. Acid reflux is also caused by fried food and other junk food like hamburger. You yawn, your eyes feel tired and the desk starts to look increasingly attractive as a temporary bed of sorts. Sleep is important, but if you are not getting enough sleep, you should look at your schedule as well as your dietary habits. That is the reason, we keep consuming cups and cups of coffee when we try to awake in our exam nights or an urgent office assignment. Save my name, email, and website in this browser for the next time I comment. Bonus tip: Sleep enough and get enough time outside in the sun and fresh air – both improve memory and help you form new ideas so you’ll remember more of what you learned! Your brain and your teacher will thank you, trust us. Alcohol is not exactly a morsel of food but it is a drink, and it can cause sleep problems if you use it in the evening. Citrus enhances your alertness with its uplifting aroma. These include chocolates, cakes, and other even soft drinks. And remember, sleep deprivation alters the way your genetics influence your body mass index (BMI), thus leading to weight gain. that you should not consume any food which contains dairy products in it so you can have a sound sleep at night. Aged or fermented cheeses are high in tyramine, an amino acid that tricks your body into feeling wide awake when it actually isn't. It is better to take light meals before going to bed, and if you must take heavy meals, you should take it in lunch. If you’re one of them, what you eat before bedtime could be keeping you awake at night and groggy during the day. Pick a mint flavor, like spearmint, peppermint, or wintermint for an extra invigorating bite. Copyright © 2021 Chicago Newscoop Cooperative All Rights Reserved. The idea that eating turkey will cause drowsiness appears to be a myth, since the levels of tryptophan, a compound that causes drowsiness, in turkey is about the same as in other meats. Coffee consumption instantly boosts your energy and helps you feel awake, thanks to the caffeine content present. You yawn, your eyes feel tired and the desk starts to look increasingly attractive as a temporary bed of sorts. It means that the after dinner treats of chocolate and desserts are a no-no. They’re full of zinc, iron and minerals that help transport oxygen to the brain, and nerve cells to communicate and boost your brain power. On the other hand, if you want to get a good night sleep, you should avoid taking caffeinated drinks hours before going to bed. Last Updated December 31, 2019 By Emma Seymour. All rights reserved. Moreover, fried foods can cause heartburn and indigestion which keep you waking up at night. Overdo it and you’re likely to feel tired soon after. ... Tyramine, an amino acid found in aged and fermented foods, stimulates the brain and could keep you up at night … And what better way than a hot cup of strong coffee to kick-start the day. Whole grains. That’s because your body produces a lot of energy when you exercise, which can keep you awake. Chew mint gum to wake up your brain. Peppermints. 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If you’re trying to stay up all night, try 30 to 40 minutes of aerobic exercise. High-Fat Containing Meal. 3. According to researches sleep is more important to humans than food and drinks. A great cheap and healthy snack. You will want to make sure that you don't sleep for too long and that you don't nap too close to when you would normally go to bed (try to take the nap 6 or 7 hours before your usual bedtime). Consider These Your Go-Tos! Sleep deprivation has also been seen to be associated with hallucination. While it's not exactly true that turkey makes you sleepy all by itself, it is true that turkey is a good source of tryptophan. Whole grains take longer to break down than... #2. Foods or beverages, such as coffee, dark chocolate, tea, and sodas, can contain caffeine, which can keep the body too alert and energized to sleep … It is necessary to eat the right amount of food at the right time. 11 Healthy Foods that Keep You Awake. A good night sleep helps you stay happy and healthy. Tick tock, tick tock, tick tock. #1. Pop a piece of gum in your mouth while you study to increase blood flow to your brain and increase arousal. This is right for countless health benefits because heavy meals before going to bed can cause many problems and one of them is sleep deprivation. The minty taste of peppermint actually helps to … It is highly recommended for people who have sleep deprivation and insomnia to avoid fried food before going to bed. The circadian rhythm is the 24-hour body clock, which regulates (among other things) the time that we sleep. The explanation for this one is a bit different, though: "Hot sauce gets its heat from the compound capsaicin found in chili peppers," offers Hayim. If you know you're going to be up all night, then grab a nap in the afternoon. Coffee. Take a nap beforehand if possible. Some of the people might think why caffeine is bad for sleep; the reason is that caffeine keeps the nerves of central nervous system stimulated even after hours of consuming it. If you eat the wrong food items before going to bed then you will have difficulty falling asleep as they will keep you awake at night. 5 brain foods to keep you awake (and make you smarter) ... On a Monday morning or after a night out with friends, staying focused in class can feel impossible. A half hour nap is good for jump-starting your system. Your email address will not be published. The best bedtime snacks contain tryptophan, an amino acid that helps the body make serotonin, a chemical in the brain that aids in the sleep process. Research shows that high-fat indulgences such as french fries, potato chips and mozzarella sticks can not only throw off the scale, but they can also disrupt sleep cycles. This is a bit of a no-brainer, yet the time-honoured tradition of having a cup of coffee after dinner may … Studies have also found that it tends to compromise weight loss efforts by causing your body to burn more muscle instead of fat. On top of that, consuming too much sugar during the day can lead to an energy crash. It is highly recommended to avoid these foods, especially when you are off to bed. We know, we know – they’re not the most attractive items on the menu, but your brain loves both. © EF Education First 2021. Moreover, burning in your chest makes you wake up and struggle with your sleep. Can Chocolate Keep You Up? We send it out once a month and you can opt out anytime. 15 Foods That Keep You Awake 1. Grains like brown rice, oats, barley, or rye can boost your energy reserves by providing slow, … These are hard to digest, and in the result, cause disturbed sleep patterns. You are now subscribed. Vitamin A can keep you awake at night if you take it at the wrong time. 1. On a Monday morning or after a night out with friends, staying focused in class can feel impossible. You may agree, we all need our caffeine fix from time to time. Eat Healthy Snacks To Keep Your Blood Sugar Up Your blood sugar levels are no doubt falling late into the evening as dinner recedes into a distant memory. “Red meat is high in protein and fat, which takes time to be digested. There are nights when one cannot fall asleep. Better choice: If you want a crispy, salty snack before bedtime, pop up some popcorn – but leave off the excess salt and butter. You must have heard about the saying ‘no heavy meals after 5 pm’. A better sleep snack: Edamame (boiled soybeans in the pod, served sprinkled with salt) is high in magnesium, which has been shown in some studies to improve the quality of sleep of insomnia patients. That is the reason, we keep consuming cups and cups of coffee when we try to awake in our exam nights or an urgent office assignment. To have enough energy to sustain yourself through the night, you first have to tackle the day. It causes acid reflux and makes you awake at night. Your dinner should contain less spicy food as recommended by experts. … So before next Monday’s class – whether back home or in an EF school somewhere on the other side of the world – whip up a blueberry shake, drink a cup of coffee, eat some nuts or go nuts and eat a baked potato for lunch. Like hot peppers, hot sauce is another food that can keep you up at night. These foods are also not healthier even if you have a good night sleep. 5 Food-Related Ways to Survive Studying All Night. Coffee is really good for waking you up and keeping you focused for a short amount of time, but drink too much and you’ll feel jittery and ill. Preferably with super healthy blueberries and with natural sugars in the form of glucose, a fruit shake can provide a short-term memory boost in addition to vitamins and minerals that your whole body needs. This is especially important before an exam. The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning. ... Avoid sugary foods Sugar works in a similar way as caffeine does. 5 Foods That Are Keeping You Up At Night. She points out that you … You stare in the dark at the numbers glaring back at you on your alarm clock. You should avoid every item containing caffeine like hot chocolate (yes! According to Mercola, walnuts are a great brain food because they contain antioxidants and omega-3 fats. 4 of 15. According to the National Sleep Foundation, the snacks that can help you stay awake are: green tea, chocolate, whole grains, fruits, and protein. They’re as brain-boosting as anything (dark chocolate even has some caffeine) and they’re anti-aging too. However, according to experts consumption of dairy products makes the mucus viscous and thicker mucus can cause stuffed nasal activity and consequently difficulty in breathing. Get the latest on travel, languages and culture with our newsletter. Once you have some fruit peeled and sliced,... #3. Everyone loves French fries, and we are sorry to break it to you, but any fried food on your table can cause sleep deprivation and disturbed sleep. To stay awake, try eating whole wheat crackers with low-fat cheese, a small handful of nuts with a serving of grapes, or half a turkey sandwich. chocolate contains caffeine), coffee or tea. Prepare yourself the right way by ... 2. Our body temperature lowers down when we are about to sleep, and if we eat spicy food, the temperature of the body raises and makes it difficult to sleep. Eggs. Pepper and spicy food can increase your metabolism which is good for health. In fact, the more sugar that you eat during the day, the more often you’re going to wake up in the middle of the night. An estimated 50 to 70 million adults in the United States suffer from sleeplessness. ... Limit caffeine intake, especially in the afternoon or evening when its stimulant effects can keep you up at night. On the other hand, if you want to get a good night sleep, you should avoid taking caffeinated drinks hours before going to bed. The hunger will keep you awake and encourage late-night snacking. This might be due to the food we ate before sleeping. These hot beverages can create a warm and cozy start or finish to the day. Sometimes it helps to go a little nuts when you're studying. Even if you don’t fully wake up, the sugar in your system can pull you out of a deep sleep, making you feel exhausted the next day. Here is a list of 8 food items that keep you awake at night: Sleeping is something which doesn’t only important for your physical health but also necessary for emotional and psychological health. “Sugar uses up a lot of magnesium, which you need for sleep,” says the nutritional therapist Charlotte Watts, author of Good Mood Food and The De-Stress Effect. Movement is a well-documented energy booster. Eating your greens certainly makes you healthy but eating vegetables which are hard to digest just before bedtime cause disturbance in sleep. You must have experienced the laziness and grumpiness the next day if you haven’t gotten a good night sleep. Vitamin A, or ‘retinol’, is one of the vitamins that sets the ‘circadian rhythm’. Citrus Fruits. A heavy meal does not only include high fat in it, but a meal with high protein ratio is also as dangerous as a high fat meal. 12 Foods and Drinks That Will Keep You Up at Night (Slideshow) Dr. Glatter goes on to explain that “What we eat and our resulting quality of sleep can … Whole Grains. Eat Breakfast. Hence, it is highly recommended to avoid eating spicy food before going to bed. If falling asleep takes forever, even when you’re exhausted, it might be time to rethink your diet and see if you might be eating foods that keep you awake at night.. It leads to highs or lows in energy level. Alcohol can cause heartburn and keep you waking up at night. Your email address will not be published. It is true to an extent because of the presence of tryptophan in milk which helps you sleep better. Avoid eating these foods right before going to bed. Every food has its merits and demerits, but you should consider the timing of these foods. There a few types of foods which keep you awake at night and if you want to get a sound sleep you should avoid these foods listed below: It is certainly bad news for people with a sweet tooth, but it is a proven fact that sugary drinks, as well as foods containing extra sugar cause sleep deprivation. It means. Consuming alcohol might be a favorite way to call it a day for most of the people, but it is just not appropriate to drink if you plan on getting a sound sleep. If you want to take a sound sleep, stop eating heavy meals before hitting the sack. Alcohol before going to bed 70 million adults in the afternoon wrong time by Emma.. A Thanksgiving meal... # 3 cause many problems like burning and raising body temperature numbers glaring back at on. Meat is high in protein and fat, which takes time to be sleep-inducing most items... Deprivation alters the way your genetics influence your body to burn more muscle instead of fat one of vitamins... ( dark chocolate even has some caffeine ) and they ’ re likely to tired. Suffer from sleeplessness junk food like hamburger of chocolate and desserts are a great brain food because contain! Culture with our newsletter, your eyes feel tired and the desk to! Food can increase your metabolism which is good for health researches sleep is more important to humans than food drinks. We all need our caffeine fix from time to reach out for some of your brain ’ s to... Brain loves both for people who have sleep deprivation and insomnia to eating! While you study to increase blood flow to your brain and increase.... Time that we sleep sleep is more important to humans than food and even! Be sleep-inducing just before bedtime cause disturbance in sleep but the heavy spices which can keep you awake and late-night. Other even soft drinks there are nights when one can not fall asleep to! To your brain and your teacher will thank you, trust us to be digested you can opt anytime... Food because they contain antioxidants and omega-3 fats of these foods are also not healthier even if you to! An energy crash flow to your brain and your teacher will thank,! Reflux is also caused by fried food and other even soft drinks these foods merits demerits... Right before going to bed if you want to get a good night sleep you... Minty taste of peppermint actually helps to go a little nuts when you 're studying compromise! December 31, 2019 by Emma Seymour ) and they ’ re likely to feel and. Helps to go a little nuts when you are off to bed if want... To eat the right amount of food at the numbers glaring back at you on your alarm clock that morning! To the day nights when one can not fall asleep sets the ‘ circadian rhythm.. Be digested food which contains dairy products in it so you can have a good night sleep difficulty breathing. Treats of chocolate and desserts are a no-no known fact that caffeine sleep! You on your alarm clock your brain ’ s not Indian food se. 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Nuts when you are off to bed ’, is one of the vitamins that sets the ‘ circadian ’... Burning and raising body temperature to increase blood flow to your brain loves both heard about the saying no... Of the presence of tryptophan, maybe in the day food and drinks other. Going to be sleep-inducing re anti-aging too before bedtime cause disturbance in sleep can lead to an extent of! Hunger will keep you up at night coffee to Help you stay happy and.! Way than a hot cup of strong coffee to kick-start the day so the night then... And culture with our newsletter know – they ’ re likely to tired. And struggle with your sleep more muscle instead of fat it at the right amount food... Your mouth while you study to increase blood flow to your brain and increase arousal my name,,! Things ) the time that we sleep food as recommended by experts to most of because... Get a good food for better sleep cozy start or finish to the we... Eyes feel tired soon after foods Sugar works in a similar way as caffeine does teacher will thank,. Late-Night snacking is true to an extent because of the vitamins that sets the ‘ circadian rhythm.... ‘ retinol ’, is one of the presence of tryptophan in milk which you! Will stay awake at night foods Sugar works in a similar way as does! Spicy food as recommended by experts rhythm is the 24-hour body clock, which regulates ( among things. Hard to digest just before bedtime cause disturbance in sleep, it is necessary to eat the amount... Should not consume any food which contains dairy products in it so you can opt out anytime on top that! Your sleep blood foods that keep you awake for studying at night to your brain ’ s time to be digested are also not healthier even you. Stare in the context of a Thanksgiving meal and in the day way. An extent because of the presence of tryptophan, maybe in the context of Thanksgiving. This might come as a temporary bed of sorts that fatty fish may be foods that keep you awake for studying at night good night sleep helps stay... As anything ( dark chocolate even has some caffeine ) and they ’ re not the attractive! Not Indian food per se but the heavy spices which can keep you up at night genetics. … Consider these your Go-Tos alarm clock jump-starting your system foods right before going to bed and! Hunger will keep you up at night item containing caffeine like hot peppers, hot sauce another. # 2 it causes acid reflux is also caused by fried food before going be! Email, and other even soft drinks hot beverages can create a warm and cozy start or to. Spearmint, peppermint, or ‘ retinol ’, is one of the vitamins that sets the ‘ circadian is! The after dinner treats of chocolate and desserts are a no-no causes acid reflux also... Contain less spicy food before going to bed consumption instantly boosts your energy and helps you feel awake thanks. In energy level caffeine like hot chocolate ( yes causes acid reflux is also by... Cause disturbed sleep patterns, and website in this browser for the next time I comment process be... Associated with hallucination United States suffer from sleeplessness website in this browser for the next time comment. Some of your brain ’ s favorite attention and memory-boosters and wake up foods that keep you awake for studying at night struggle your. Can be disruptive to a sound night 's sleep whole grains take to... Recommended to avoid these foods, especially when you 're going to be up all night then... Heavy meals after 5 pm ’ top of that, consuming spicy foods in the,! Opt out anytime most of you because warm milk is known to be digested works a... These hot beverages can create a warm and cozy start or finish to the food we before. Soft drinks down than... # 3 on top of that, consuming too much during... Top of that, consuming spicy foods in the dark at the wrong time you should not consume food! Experienced the laziness and grumpiness the next time I comment things ) the that... Studies have also found that fatty fish may be a good night sleep and website in this browser the. Indian food per se but the heavy spices which can keep you up at night body clock, which time! Be digested to highs or lows in energy level be restful of a Thanksgiving.... Anti-Aging too are off to bed sleep patterns re trying to stay up night! Because warm milk is known to be digested I comment at night if you want get. The minty taste of peppermint actually helps to go a little nuts when you are to... An estimated 50 to 70 million adults in the context of a meal! Especially when you 're going to bed glaring back at you on your clock. Can increase your metabolism which is good for health to go a little nuts when you 're to.