DHAKA: If you’re having trouble falling or staying asleep at night, your diet could be to blame.

Steer clear of these top sleep saboteurs, and you should be getting a good night’s rest in no time. According to dietitian Shelly Redmond, R.D., author of Eat Well and Be Fabulous, there are several things that could be causing more havoc in your body than you realize.

Some culprits are more identifiable but others are not so obvious, reports venusbuzz.com.

1. Caffeine: This is the biggest culprit to sabotage your sleep. Caffeine will keep you wide-awake, but what you may not realize? Coffee and fizzy soft drinks aren’t the only culprits. Some OTC (over the counter) medication and even, some multivitamins contain caffeine. So, if you’re caffeine-sensitive, start opting for decaf and checking the labels of any meds you’re planning to take about eight hours before bedtime.

2. Alcohol: A glass of wine might sound like it’ll help you relax and fall asleep, but studies have actually found that alcohol causes frequent waking at night, says Redmond. Although some of you may say that booze actually helps you to drift off to sleep, however, it was found that it also reduces REM sleep—and without it, you won’t feel like you’ve logged any shuteye at all. So stick to just one glass no more than one to two hours before bed to avoid a rocky night.

3. Fluids: Water is great for weight loss and staying healthy but it also comes with a price in a way. It can have the unfortunate side effect of waking you up for middle-of-the-night bathroom breaks. These toilet runs actually interrupt and disrupt your sleep cycle more than you realize. But they can also cut into your REM sleep. Thus, try to avoid drinking fluids 60-90 minutes before your usual bedtime to make sure you actually spend all night tossing around in bed unable to sleep.

4. Aged & Fermented Food: Tyramine, an amino acid found in aged and fermented foods, stimulates the brain and could keep you up at night as a result. Aged cheese, smoked fish, and cured meats all contain it—so if you must have a cheesy snack before bedtime, stick to the fresh stuff, like mozzarella.

5. Tomato-based Products: Anything with a high acid content can cause heartburn and discomfort during the nigh. This includes tomato-based foods and spicy dishes. To prevent tossing and turning, Redmond recommends staying away from these types of foods at least three hours before you hit the sack.

BDST: 1908 HRS, NOV 20, 2014