{"id":26119,"date":"2020-12-08T00:00:00","date_gmt":"2020-12-08T00:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/holiday-desserts-and-sleep\/"},"modified":"2024-12-23T16:47:56","modified_gmt":"2024-12-23T16:47:56","slug":"holiday-desserts-and-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/holiday-desserts-and-sleep\/","title":{"rendered":"The Best and Worst Holiday Desserts for Your Sleep"},"content":{"rendered":"\n

It’s the most wonderful time of the year! For desserts, that is. The month of December tends to be a seemingly non-stop festival of candy canes, sugar cookies, and gingerbread.<\/p>\n\n\n\n

We hate to be the bearers of bad news, but it turns out all that sugar you consume during the holiday season<\/a> could impact your sleep\u2014and not in a good way. Studies link sugar consumption<\/a> with short, disrupted sleep.<\/p>\n\n\n\n

There is a silver lining, though: You can still enjoy traditional holiday desserts without totally wrecking your sleep.<\/p>\n\n\n\n

Here, we’re sharing which holiday desserts are the most and least likely to ruin your sleep\u2014and how to enjoy all those yummy sweet treats without nixing your ability to get shut-eye.<\/p>\n\n\n\n

Which holiday desserts are the worst for your sleep?<\/h2>\n\n\n\n

In the world of holiday desserts (and it’s a big, big<\/em> world with all the options out there), there are some treats you should avoid close to bedtime in the interest of achieving a good night’s sleep.<\/p>\n\n\n\n

\u201cYou should definitely avoid any foods that contain caffeine<\/a>,” says Sarah Garone<\/a>, registered nutrition and dietetic technician. \u201cThis could be anything that contains coffee, chocolate, or tea,” so you may want to rethink that cup of java after a holiday meal.<\/p>\n\n\n\n

Garone also says that acidic foods such as citrus desserts (think orange upside-down cake and lemon bars) can cause heartburn<\/a>, something that can make sleeping uncomfortable.<\/p>\n\n\n\n

\u201cDesserts without caffeine or high acidity are a better choice to ensure restful sleep,” Garone says.<\/p>\n\n\n\n

Which holiday desserts are the best for your sleep?<\/h2>\n\n\n\n

You’ll be happy to know that there are some sleep-promoting ingredients you can relish. Garone says that pistachios and almonds contain abundant levels of natural melatonin<\/a> (the hormone that promotes sleep), \u201cso a nut cake or tart after dinner makes a great choice.”<\/p>\n\n\n\n

Tart cherries<\/a> are considered a tried-and-true sleep-encouraging fruit\u2014in fact, many people drink a glass of tart cherry juice before bed to get a high-quality night’s rest.<\/p>\n\n\n\n

\u201cTart cherries have been associated with reduced insomnia,” says Garone. To get your holiday dessert fix, she recommends a tart cherry pie or turnovers.<\/p>\n\n\n\n

How can you make holiday desserts more sleep-friendly?<\/h2>\n\n\n\n

Whether you’re baking at home or buying sweets at the supermarket, it’s a good idea to pay attention to the ingredients.<\/p>\n\n\n\n

To cut down on caffeine, Garone recommends choosing non-chocolate desserts, \u201clike something made with apples, berries, or nuts.”<\/p>\n\n\n\n

Also, aim for lower-sugar desserts with complex carbohydrates, which Garone says \u201cwill provide more sustained energy instead of a spike and drop, which is better for health in general.”<\/p>\n\n\n\n

For this, she suggests enjoying desserts made with whole wheat flour or other whole grains instead of white flour. Date paste can take the place of white sugar as well.<\/p>\n\n\n\n

How do you keep holiday desserts from ruining your sleep?<\/h2>\n\n\n\n

First of all, you may want to move your sweets-eating to earlier in the day, away from your bedtime.<\/p>\n\n\n\n

\u201cFor most people, a sweet indulgence early in the day is unlikely to cause sleep problems at night,” Garone says. \u201cBlood sugar changes from sweet foods are generally relatively short-lived and, if eaten hours before bedtime, will probably resolve before you hit the hay.”<\/p>\n\n\n\n

There is a caveat to this, though. One 2016 study found that a consistent high-sugar diet<\/a> was related to more sleep disturbances, so make sure it’s just one indulgence during the day as opposed to regular meals and snacks brimming with sugar.<\/p>\n\n\n\n

Even though this is naturally a season of eating, be forewarned that an overly-full stomach can keep you up at night, as Garone points out.<\/p>\n\n\n\n

\u201cTo avoid getting uncomfortably full, try to mentally check in with your level of fullness throughout a meal and before dessert,” she adds. “If you do end up eating past fullness, try some light activity before bedtime, like a walk or bike ride.”<\/p>\n\n\n\n

The bottom line: \u201cWhatever you eat, give yourself permission to enjoy it,” Garone says. \u201cThe last thing you want is to be tossing and turning from a feeling of regret.”<\/p>\n\n\n\n

Saatva’s sleepy-time cookie recipe<\/h2>\n\n\n\n

Looking for a sweet treat that won\u2019t ruin your sweet dreams? Enter our Sleepy-Time Cookie recipe! While many holiday desserts can spike energy levels and disrupt your sleep, this cookie is crafted to be a bedtime-friendly alternative. We\u2019ve carefully selected ingredients that promote melatonin production and relaxation, making this the perfect indulgence for restful nights.<\/p>\n\n\n\n

Here\u2019s what makes these cookies special:<\/p>\n\n\n\n