Sleep expert shares the seven food and drink items to avoid to get a good night's sleep

As the festive season is just around the corner, our days are filled with parties, indulgent treats and drinks - but this can impact our sleep quality. To help us navigate through this, we've enlisted the expertise of a sleep specialist to guide us on how to maintain good sleep hygiene.

Despite getting a decent night's rest, you might still find yourself feeling less than refreshed. Martin Seeley, resident sleep expert and CEO at Mattress Next Day, has joined forces with Dr. Rimas Geiga, Doctor and Clinic Nutritionist at Glowbar LDN, to shed light on the festive food and drinks that could be affecting your sleep.

So, here's what you should steer clear of before hitting the hay, and why:

READ MORE: Simple trick to fall back asleep instantly if you wake up in the night

1. Espresso martini

While a caffeine boost might seem like the ideal way to keep the party going, espresso martinis could leave you feeling overly alert when it’s time to relax. Dr. Rimas Geiga cautions, "This cocktail combines alcohol and caffeine, which heightens alertness and disrupts sleep quality. Avoid consuming it after 6 p.m. if you're aiming for a peaceful night."

Sleep guru Martin Seeley adds, "Caffeine is a stimulant that can linger in your system for hours, blocking sleep-inducing adenosine. This delays the onset of sleep and can lead to restless tossing and turning."

Therefore, while an espresso martini might be tempting during the holiday season, it could result in poor sleep and a lethargic morning. Opt for lighter drinks to wake up feeling rejuvenated.

2. Brandy and whisky

While often considered the perfect "nightcaps," brandy and whisky might actually be hindering your sleep. Dr. Geiga warns, "These drinks can disrupt sleep quality by interfering with REM stages, which are vital for memory consolidation and emotional balance."

Martin Seeley adds, "When alcohol interrupts REM sleep, you may wake up feeling foggy, irritable, and emotionally drained—hardly ideal after a festive evening."

To ensure better sleep and more refreshing mornings, it might be wise to skip these beverages after celebrations.

3. Margaritas and daiquiris

Despite their appeal to those with a sweet tooth, margaritas and daiquiris could be causing chaos with your slumber. Dr. Geiga points out, "The high sugar content causes blood sugar spikes followed by crashes, leading to restlessness and disrupted sleep. Sudden drops in blood sugar may even wake you during the night."

To sidestep these issues, it's best to enjoy these sugary drinks earlier in the night and opt for lighter alternatives as the evening wears on.

4. Red wine

Red wine is often seen as a relaxing drink during the festive season, but it can disrupt sleep if drunk too close to bedtime.

Dr. Geiga suggests, "Red wine can trigger acid reflux in some people, making it harder to fall and stay asleep. Avoid drinking it within two hours of bedtime."

Martin Seeley highlights the darker side of bedtime beverages, explaining, "Acid reflux can cause discomfort and interfere with sleep, reducing REM sleep and overall rest quality. Over time, this can lead to fragmented sleep patterns."

He offers a tip for red wine enthusiasts who don't want to compromise their slumber: enjoy it earlier in the evening.

Alternatives:

For those seeking to enjoy seasonal libations while minimising sleep disturbances, lighter alternatives may be the answer. Dr. Geiga suggests, "A glass of low-alcohol red wine or mulled wine with soothing spices like cinnamon and cloves can be great festive choices."

For cocktails with less sugar and booze content, he recommends a spritz or gin and tonic but stresses the importance of moderation to reap the benefits of deep sleep.

5. Aged cheese

For instance, you may want to think twice before reaching for more aged cheese.

Dr. Geiga points out that although it's not exactly a one-way ticket to nightmare town, substances like blue cheese, cheddar, and Parmesan do contain tyramine, which wakes up your brain rather than soothing it. If you're looking forward to uninterrupted dreams, have your cheese and eat it too – just do so four hours before retiring to bed.

6. Dark chocolate

And while dark chocolate is often sought after for comfort, indulging in it before lights out could be another sweet disruptor to a night of z's.

Dr. Geiga issued a word of caution, stating, "Its caffeine and sugar content can delay sleep by disrupting hormone production, including melatonin."

Additionally, Martin Seeley emphasises, "Melatonin is your body’s internal sleep signal. Without enough of it, falling and staying asleep becomes challenging."

Thus to dodge nocturnal difficulties, it's advised to forgo dark chocolate within three hours of hitting the hay.

7. High-fat foods

Festive season favourites such as roast potatoes, mince pies, and pigs in blankets may be loaded with saturated fats that can interfere with digestion and sleep, according to Dr. Geiga, who points out, "High-fat foods slow digestion, causing discomfort that might exacerbate when you recline."

To avoid any bedtime disruptions, consider indulging in your Christmas feast earlier, allowing digestion to take place at least three hours before retiring.

Alternatives:

When it comes to choosing dietary options that foster sound slumber during the festive period, opt for light snacks that are easy on the stomach. Dr. Geiga suggests, "Protein-rich snacks like Greek yoghurt or an apple with almond butter can stabilize blood sugar and support digestion."

Additionally, nuts such as almonds or walnuts are also splendid selections before snooze time.

As Martin Seeley elaborates, "They’re rich in magnesium, which eases muscle tension, coordinates the nervous system, and nurtures melatonin production, all contributing to proper sleep patterns."