Sleep is one of the most important need in life. All creatures need it to function and without it, we break down mentally and physically.

Food choices on the other hand can make a difference when it comes to getting a good night rest. Struggle to fall asleep and stay awake is due to what you eat.

These are 5 diet habits that can cause you to toss and turn. So it’s best for you to avoid them.

1.Too much of caffeine consumption

According to a study, Caffeine can interfere with sleep even when consumed up to six hours before bedtime. It contains adenosine, a chemical which has sedating properties and build up in the brain to signal sleep and as well delay sleep.

Caffeine is found in tea, soft drinks, energy drinks and chocolate.

2. Consuming too much sugar

According to Nancy Z. Farell Allen, a registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, research suggests that high sugar intake can predispose postmenopausal women to night sweats. Therefore, it is better to avoid bedtime snacks containing lots of sugar.

3. Spicy food

This can contribute to heartburn making it difficult to sleep during the night. To enjoy your sleep, limit or avoid curry, chiles and red-hot foods.

“Heartburn gets worse as you lie flat because there is no gravity to keep your stomach acid down,” he explains. “In some cases, stomach acid can splash up to the larynx and cause a spasm in your airway. No one dies from this, but it is frightening” said Aris Latridis M. D, a sleep medicine specialist and Pulmonologist.

4. Too much fluid (Water)

Consuming large amount of water in the evening can increase the frequency of urination contributing to awakening during the night. To ensure an uninterrupted night’s sleep, you must avoid fluids close to bedtime.

5. Eating big meals

A large heavy meal can cause bloating, making it difficult to fall or stay asleep. Also, fat takes longer to digest and can cause discomfort when lying down.

Try avoiding high fat meals for dinner and eat 2 hours before going to bed.

In conclusion, a healthy meal plan and good sleep go hand-in-hand. It could be tough changing your habits, but the changes will be worth it in the long term.