Showing up to the starting line of a race feeling like a bleary-eyed zombie is never ideal. And it's common for many of us to attribute a poor night’s rest to prerace jitters, but we may be overlooking a different culprit: something we ate. Some foods have characteristics, such as a certain macronutrient breakdown or a particular chemical compound like saturated fat, that can mess with your sleep. Feeling more groggy than energized before a run? Avoid these 11 sleep-sappers.
Coconut Oil
Using this trendy oil for your stir-fry seems like a good idea, but it can have a negative impact on Z’s. A study in the Journal of Sleep Research suggests that consuming hexadecanoic acid, a saturated fat found in coconut oil, may interfere with your ability to clock a solid eight. Instead, opt for olive oil, which only contains unsaturated fat and boasts additional heart health benefits.
Tea
Although tea before bed is a common ritual, this warm beverage has two strikes against it in the sleep department. Black and green teas have caffeine and another sleep-disturbing compound called theobromine, which can act as a diuretic and increase your heart rate. Choose herbal noncaffeinated tea to avoid both of these stimulants and drink it a few hours before bed to give you enough time to use the bathroom if needed.
Tomato Sauce
When it comes to getting a good night’s sleep, you’ll want to pass on this pasta topper. The acidity in the tomatoes can cause heartburn for those who suffer from acid reflux, and tomato sauce also contains the amino acid tyramine. This triggers the brain to release norepinephrine, a stimulant that boosts brain activity and inhibits sleep.
Chocolate
Although you may only eat a small amount, chocolate naturally contains caffeine, which may be problematic for those who aren’t used to consuming it regularly. Like tea, this sweet treat also has the stimulating compound theobromine. But don’t panic—if you have to get your fix, white chocolate is a good substitute, as it’s naturally caffeine-free.
Alcohol
We know: Nothing tastes as good as a cold beer after a long run or a glass of wine at the end of a busy day. But hear us out: While alcohol is a natural depressant that may help you feel drowsy, it actually makes it difficult to go into a deep sleep, which affects how rested you feel in the morning. Plus, a hangover is definitely not the way you want to start a long run. There’s nothing wrong with some alcohol in moderation, but be conscious of your consumption during training blocks or before a big event like a race.
Steak
Sure, go ahead and treat yourself to a juicy filet mignon every once in a while but not when you need a good night’s sleep. Research shows that eating foods high in saturated fat like steak interferes with deep sleep. These foods also take longer to digest, causing indigestion that can keep you up at night. Stick to veggie-based dishes, lean proteins, or fish whenever possible.
Chips and Salsa
Unfortunately for flavor lovers, spicy foods—looking at you, salsa!—can trigger heartburn, which can be exacerbated when lying down. And research has found that eating less sodium throughout the day will reduce your bathroom trips at night. Skip the salty chips and salsa or try ordering mild guacamole with a side of crudités instead.
Soda
It’s no secret that this sugary stuff isn’t great for anyone’s diet, especially a runner’s, but regularly consuming soda, which has both caffeine and sugar, has been linked to short sleep duration. On the flipside, a glass of tart cherry juice before bed can help ward off insomnia.
Water
A glass of water before bed is fine (and encouraged!), but trying to hydrate for your morning run by chugging several glasses can lead to frequent bathroom breaks in the middle of the night. Instead, drink water regularly throughout the day and bring a water bottle on your morning run. You can also snack on water-rich fruits, like kiwi, which is a good source of sleep-inducing serotonin.
Ice Cream
This is going to be unpopular advice, but you might want to put down that spoon. Foods that are high in saturated fat and sugar and low in fiber can result in less restorative sleep with more midnight waking. Unfortunately, this frozen treat fits the bill. If the craving calls, try making “nice” cream by blending one frozen banana with ½ cup of fruit or a tablespoon of nut butter for a healthier alternative.
Sriracha
If you’re the type of person who douses everything in this hot sauce, you may want to think twice the night before a race. Similar to salsa, the spiciness can exacerbate acid reflux symptoms for some and hinder your shut-eye. Instead, add a dash of chili powder to your food for a smoky flavor without all the spice.
