- The hashtag #Foodsthathelpyousleep1 has seen over 54.8mil posts on TikTok whilst search terms like ‘Why can’t I sleep after drinking alcohol’2 have seen a +140% increase in Google searches within the last 3 months.
- Martin Seeley, resident sleep expert, and CEO,
- Dr. Geiga suggests to skip the espresso martinis after 6 pm, save the red wine for earlier in the evening, and be cautious with aged cheeses that contain Tyramine—they can keep you buzzing when you’re trying to wind down.
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 –in fact searches for ‘why can’t I sleep after drinking alcohol’ have increased +140% in the past 3 months.
Martin Seeley, resident sleep expert, and CEO, at Mattress Next Day and Dr. Rimas Geiga, Doctor and Clinic Nutritionist at Glowbar LDN, have shared valuable insights on which food and drinks to enjoy in moderation—and which to avoid—for better sleep this festive season.
The alcoholic drinks which could disrupt your sleep
Espresso Martinis
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 6 pm for a restful night.”
Martin adds that “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.” So think twice before reaching for an espresso martini this Christmas season as it can leave you with poor-quality sleep and a less than energetic morning. Stick to lighter options if you’re hoping to wake up feeling refreshed.
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. Rimas points out “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.”
Sleep expert Martin Seely adds, “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.!” So, while that post-party drink might call your name, skipping it could be the key to a more restful night.
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. Rimas explains “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 reveals “It’s known to trigger acid reflux in some people, which can make it harder to fall and stay asleep. Try to avoid within 2 hours of bed.” Martin further explains that “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.”
Alcohol alternatives
There are however options to still allow you to enjoy a drink whilst minimising the risk of sleep disruptions, helping you wake up feeling refreshed the next morning. Dr. Rimas suggests to “Opt for lighter options, like a glass of low-alcohol red wine or Mulled wine is another festive choice, as it’s typically lower in alcohol and often made with soothing spices like cinnamon and cloves.”
A spritz or lighter cocktail, like a gin and tonic, also contains less sugar and alcohol but Rimas stresses to still keep everything in moderation, if you want the benefits of a deep nights sleep.
The festive foods which could wreak havoc with your sleep
Aged cheeses
If a good night’s sleep is on your Christmas wish list , it might be time to rethink that second helping of cheese. You’ve probably heard the old wives’ tale that cheese causes nightmares, and while that’s not entirely true, there’s some science behind why it’s not the best bedtime snack.
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 adds. Martin says “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 4 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.
Rimas explains “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. Rimas identifies “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.
Food alternatives
For a better night’s sleep this Christmas, choose foods and snacks that are light and easily digestible. Rimas recommends “protein-based snacks, like a small portion of Greek yoghurt which contains probiotics that aid digestion while helping to stabilise blood sugar levels. Or an apple with almond butter, about 1 hour before bed if needed.”
Small portions of nuts like almonds or walnuts can also be a perfect pre-bedtime snack, as they are rich in magnesium. Martin explains “Magnesium acts as a natural muscle relaxant, helps to regulate the nervous system and balances stress hormones. It also supports the production of melatonin, the hormone responsible for regulating sleep cycles.”
For more information, please visit: https://www.mattressnextday.co.uk/snooze-news/post/sleep-expert-reveals-the-7-key-steps-to-preventing-a-hangover