The Christmas tipples and foods you should avoid past 6pm to stay energised this season – from sausage rolls to Guinness

Sleep is essential if we want to maintain our energy levels.

However, because there are so many late nights and little opportunity for a lie-in, sleep can frequently suffer during this time of year.

Your limited amount of sleep might be ruined and disturbed by the food and beverages you choose to consume when you go out in the evening.

Our experts advise avoiding these Christmas goodies if you want to obtain the most sleep possible in the limited number of hours available and survive the party season feeling well.

Espresso martini

Since an espresso martini usually contains one full short of coffee, the same logic holds as to why you wouldn’t reach for an actual espresso after 6 p.m.

According to Kayla Daniels, a qualified nutritionist and the creator of Kayla’s Nutrition, “most people’s sleep is affected by the caffeine in espresso martinis, and consuming too many of them can raise your heart rate when in reality you want your heart rate to be calm and steady before you sleep.”

Additionally, alcohol in general can cause disturbed sleep because it disrupts the REM periods, which are crucial for memory and emotional equilibrium, according to Dr. Rimas Geiga, a clinician and nutritionist at Glowbar LDN who works with Mattress Next Day.

Daiquiris

A daiquiri, which is made with rum, sugar, and lime, may be a joy for the palate, but when it’s time to sleep at night, you may regret spending the night on this sugary concoction.

Because they are created with sugar syrup, pornstar martinis are another sweet option.

“The high sugar content in these cocktails can cause quick blood sugar spikes followed by anenergycrash, leading to restlessness and disrupted sleep,” according to Dr. Geiga.

“Plus the dip 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.”

According to Kayla, some people may have acid reflux and other acidity as a result of the combination of alcohol and sweets.

“This is not enjoyable when you’re trying to fall asleep,” she explains. Additionally, since pre-made cocktail mixes typically contain sugar and/or sweeteners, I would avoid using them.

Why not try a margarita, which is created with salt, lime juice, triple sec, and tequila?

As these will have less of an effect on a sugar increase, Kayla also suggests gin, vodka, or tequila with a sugar-free mixer, like soda water.

Red and white wine

A glass or two might not make much of a difference, but spending the entire night on the red or white could ruin your sleep.

“The alcohol concentration of red wine is somewhat higher than that of white wine. In order to prevent it from interfering with their sleep, some people may choose to drink alcohol after 6 p.m. but cut back on its potency.

Nonetheless, some white wines may have higher levels of sugar, which could result in a stimulating impact.

She goes on to say that red wine has a larger histamine load than white wine, which might cause problems for people who have histamine problems, allergies, or headaches.

Since foods and beverages high in histamine can trigger digestive problems, this can disrupt sleep completely and aggravate people who are prone to acid reflux.

“But white wine is generally higher in sulphites, a chemical compound that’s added to wine for preservation, which can cause itchy skin, hives, nausea and an array of symptoms which indirectly could affect sleep.”

Blue cheese

Cheese is often abundant at the holiday buffet, but according to Kayla, cheese is fat, and too much of it could be too heavy for people’s stomachs to handle late at night.

“Keep in mind, digestion really slows down as the day goes on and if we eat heavy food too close to bed, then we risk it affecting our sleep because the body is working hard to try and break down the food, when it should be focusing on sleep.”

Additionally, Shelley Balls, a registered dietitian and nutritionist for Consumer Health Digest, notes that tyramine, a substance found in some cheeses, might interfere with sleep when consumed in excess.

“Cheeses with the most tyramine include those which are aged for a longer time such as blue cheese, cheddar (extra sharp), Swiss, Parmesan and brie.”

However, since zinc and tryptophan have both been shown to aid in sleep, some cheese may really aid in sleep when consumed in moderation, according to Shelley.

“Tryptophan is an amino acid that can contribute to sleepiness when consumed due to its role in serotonin production.”

One neurotransmitter that is believed to aid in sleep is serotonin.

“The foods with the highest tryptophan content are mozzarella, cheddar, and parmesan,” Shelley continued.

Gouda, Gruyere, and Cotija are some other cheeses that are higher in zinc. However, as cheese can trigger symptoms of acid reflux in certain individuals, it can be beneficial to avoid it four hours before bed.

Rum and coke

According to Shelley, this mixture may cause sleep disturbances.

“I advise avoiding this beverage because it contains caffeine, which comes from the coke, which promotes wakefulness by blocking adenosine, a chemical that induces sleep,” she continues.

“To promote optimal sleep I’d recommend stopping your caffeine consumption at least six to eight hours before bedtime to endure better sleep quality.”

In the evening, she recommends a hot toddy that won’t interfere with your sleep.

Guinness

You can also have trouble falling asleep after drinking this Irish beer during the night.

“After all, Guinness is alcohol, and its effects will be comparable to those of other beverages.

“Guinness has gluten in it too and can be quite bloating and cause inflammation in the small intestines, which can make you feel uncomfortable before bed and cause pain.”

Do you want to consume a beverage that helps your digestive system?

Shelley advises selecting a beer that has probiotics, which have been demonstrated to support intestinal health; Belgian or sour beers are good options.

Sausage rolls and crisps

Even while these processed, high-fat foods are really delicious, especially when consumed with alcohol, they won’t put you to sleep.

According to Dr. Geiga: “High-fat foods delay digestion, putting extra strain on your digestive system, especially when you lie down, which may cause discomfort.”

Kayla advises consuming fresh foods like salads, fruit cocktail sticks, and chicken drumsticks in place of processed ones.

Additionally, try to eat a few hours before bed to allow your body to relax and digest your food.