Have you ever found yourself having trouble getting a good night’s sleep because of an upset stomach? It isn’t unusual for certain foods to cause this reaction that, for many, can keep them up all night. For most people, consuming spicy foods tends to result in heartburn or acid reflux, both of which can disrupt a full night’s reset. If you want to find out what foods can soothe your stomach and help you catch some Zs, you’ll want to take note of the following food items, which you can add to your next grocery list.

It is important to carefully look at what you eat at dinnertime, especially if you tend to have your meal too close to bedtime. With hectic schedules and/or a busy family life, sometimes having a late night meal cannot be helped. Whether you eat your dinner in the early evening or late at night, there are some foods you’ll want to avoid if you want a good night’s sleep. The first food items that should be avoided before bedtime include food that contains excessive fats - note the keyword “excessive.” There is nothing wrong with having a meal that contains fats but you want to make sure that the levels are light to moderately normal. For example, fish that are rich in omega-3 fatty acids are ideal for dinnertime and allows you to enjoy fats in a way that is actually beneficial for your health. Salmon, tuna and trout are ideal choices. The presence of omega-3 fatty acids is not only good for your body, it also helps to promote better sleep.

Needless to say, if you know spicy foods or other food items regularly upset your stomach, avoid them completely before going to bed. Alcohol consumption should also be avoided. Some people use this as a means for inducing sleep and although it does may you feel sleepy, the truth is that it does not promote a deep, heavy and healthy type of sleep. Caffeine drinkers should cut out their intake of such beverages (coffee, energy drinks, soda) hours before bedtime as well. Residual caffeine can give you the jitters, making it even more difficult to get a full night’s rest.

Food items that do induce and promote deep sleep in a good way include a glass of non-fat milk, honey, whole grain cereal, oats and bananas. These all contain high levels of tryptophan, which is found in dairy products. This chemical is responsible for promoting sleep. Cherries are also great for this purpose since it contains melatonin, which plays a large role in regulating a person’s sleep cycle. Choose any of these as a before bedtime snack to help you fall asleep and stay asleep.

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