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Avoid these foods before bedtime to improve your sleep

January 17, 2025

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1. Caffeine-Containing Foods and Beverages

Caffeine is one of the most well-known substances that can impair sleep. It is a stimulant that promotes wakefulness by blocking adenosine receptors, a neurotransmitter that helps the body feel tired.

Coffee

Coffee is the most common source of caffeine. It can remain in the system for several hours, with half of its content still active in the body after 6 hours. Drinking coffee in the evening may lead to difficulty falling asleep and disrupted sleep patterns.

Tea

While many teas contain less caffeine than coffee, black, green, and white teas can still have a stimulating effect, particularly when consumed late in the day. Green tea, for example, contains caffeine as well as the amino acid L-theanine, which can offset the stimulating effects but not enough to guarantee it won’t impact sleep.

Soda and Soft Drinks

Many sodas, including cola and energy drinks, contain caffeine. Even non-cola sodas, such as root beer, sometimes have trace amounts of caffeine. These sugary beverages can cause a sugar rush, followed by a crash, which may prevent you from maintaining a stable sleep cycle.

Energy Drinks

Energy drinks often contain large amounts of caffeine, sometimes more than a cup of coffee. These drinks can create a high level of stimulation in the body, interfering with the natural sleep-wake cycle and making it much harder to wind down in the evening.

2. Spicy Foods

Spicy foods, particularly those with hot peppers, may cause discomfort during digestion and increase body temperature, both of which can hinder sleep.

Hot Peppers (Chili, Jalapeños, etc.)

Spicy foods can cause acid reflux or heartburn, especially when lying down. The active compound in chili peppers, capsaicin, also increases the body’s core temperature, which is not ideal for sleep. A lower body temperature signals to the brain that it’s time to rest, so consuming spicy foods in the evening may lead to a restless night.

Spicy Sauces and Dishes

Foods like curry, spicy pizza, or any meal doused in hot sauce can have similar effects. The heat and acidity of these dishes may lead to discomfort, indigestion, or even bloating. This can make it difficult for the body to fully relax and enter a restful sleep.

3. Fatty or Greasy Foods

Heavy, high-fat foods can disrupt sleep by making digestion sluggish, resulting in discomfort during the night. These foods are harder for the body to break down, leading to indigestion and acid reflux when lying down.

Fast Food (Burgers, Fries, etc.)

Fast foods such as greasy burgers, fried chicken, and French fries are typically high in unhealthy fats, which take longer to digest. This can result in increased heart rate and blood pressure, as well as feelings of discomfort, making it harder to fall asleep.

Pizza

Pizza is another common culprit for nighttime indigestion. The combination of cheese (high in fat) and tomato sauce (which can be acidic) can lead to bloating, indigestion, or acid reflux, all of which disrupt sleep.

Fried Foods (Fried Chicken, Tempura, etc.)

Like fast food, fried foods are high in unhealthy fats. The process of frying food also results in oils that can be harder for the body to digest, leading to gastrointestinal issues during the night.

4. Alcohol

While alcohol may make you feel sleepy initially, it can disrupt the second half of your sleep cycle, reducing the amount of time spent in restorative REM sleep. Alcohol can also lead to dehydration, which can contribute to waking up during the night.

Beer

While beer is a popular beverage for winding down in the evening, it contains both alcohol and carbonation, which may lead to bloating and discomfort. This can interfere with the ability to fall into deep sleep.

Wine

Wine, especially red wine, contains alcohol, which disrupts the quality of sleep by preventing the body from entering deeper stages of rest. Additionally, wine has histamines, which can cause inflammation and disrupt the natural sleep cycle.

Spirits (Whiskey, Vodka, Rum, etc.)

Hard liquors like whiskey, vodka, and rum may cause sleepiness initially but can interfere with REM sleep, leading to a lighter, more restless sleep cycle. Overconsumption can also lead to waking up in the middle of the night and difficulty falling back asleep.

5. Sugary Foods

Sugary foods can affect sleep by creating fluctuations in blood sugar levels. A spike in blood sugar followed by a rapid drop can lead to waking up during the night.

Candy

High-sugar candies, such as gummies or chocolate bars, can lead to a spike in blood sugar followed by a sudden crash, which can cause restlessness and nighttime awakenings. Additionally, sugar increases the production of cortisol, a stress hormone, which is counterproductive to relaxation.

Pastries and Sweets

Pastries, cakes, and cookies are often high in sugar and fat. While they may give an initial burst of energy, they can negatively affect sleep by leading to blood sugar fluctuations and digestive discomfort.

Sugary Cereals

Many cereals contain a high amount of sugar and simple carbohydrates. Consuming these in the evening can spike blood sugar levels, making it harder to achieve the steady energy levels necessary for restful sleep.

6. Chocolate

Chocolate, particularly dark chocolate, contains both caffeine and theobromine, both of which are stimulants. While dark chocolate has health benefits when consumed in moderation earlier in the day, eating it at night can result in trouble falling asleep due to its stimulating effects.

Dark Chocolate

Dark chocolate, while rich in antioxidants, also contains caffeine and theobromine. These substances can increase heart rate and alertness, making it harder to fall asleep.

Milk Chocolate

Milk chocolate has a lower concentration of caffeine than dark chocolate but still contains enough to interfere with sleep. It also has sugar, which can cause fluctuations in blood sugar levels.

7. Dairy Products

Dairy products may not affect everyone in the same way, but they can cause issues for some people, particularly those who are sensitive to lactose or have trouble digesting casein, a protein found in milk.

Cheese

Cheese contains both fat and protein, which can slow digestion and cause discomfort. Some cheeses, particularly aged varieties, also contain tyramine, an amino acid that can trigger the release of norepinephrine, a stimulant that can interfere with sleep.

Milk

While a warm glass of milk is often touted as a sleep aid, it can cause bloating, indigestion, or acid reflux in some individuals, particularly if consumed in large quantities before bed. Additionally, some people may have difficulty digesting lactose, leading to gastrointestinal discomfort.

8. Acidic Foods

Acidic foods can trigger acid reflux, especially when consumed before bedtime, causing a burning sensation in the chest and making it difficult to sleep.

Tomatoes

Tomatoes, whether fresh or in sauces, are highly acidic. They can cause acid reflux, especially when consumed before lying down to sleep. The high acid content may irritate the stomach lining, leading to discomfort during the night.

Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons are acidic and may cause acid reflux in some people. The high acidity can irritate the esophagus, leading to discomfort and difficulty sleeping.

9. Processed Meats

Processed meats, such as sausages, hot dogs, and deli meats, can disrupt sleep due to their high fat, sodium, and preservative content. Additionally, some processed meats contain tyramine, which can increase alertness and interfere with sleep.

Sausages and Hot Dogs

These meats often contain nitrates and nitrites, preservatives that can raise blood pressure and disrupt sleep. They are also high in sodium, which can contribute to dehydration and waking up frequently at night.

Bacon

Bacon is high in fat, salt, and preservatives, all of which can disrupt digestion and affect sleep quality. The high fat content makes it harder for the body to relax into a restful state.

10. High-Protein Foods

While protein is essential for health, consuming large amounts of protein late at night can make it difficult to fall asleep. Protein-rich foods take longer to digest, which can lead to discomfort and disrupt sleep.

Steak and Red Meat

Red meat is high in protein and fat, making it harder for the body to digest before sleep. It may also contain tyramine, which can stimulate the brain and make it difficult to wind down.

Chicken and Turkey

While leaner than red meat, large portions of chicken and turkey can still cause digestive issues if eaten right before bed. Additionally, while turkey is often linked with sleepiness due to its tryptophan content, the large quantity of protein and fat may have the opposite effect.

Conclusion

The foods listed above may impair sleep in various ways, whether by stimulating the nervous system, increasing body temperature, causing digestive discomfort, or leading to fluctuations in blood sugar. For better sleep, it’s important to pay attention to food choices in the evening and consider adjusting them for optimal rest. Individuals may find it helpful to experiment with different foods and notice how their body responds to determine which specific items affect their sleep the most.

References

1. Caffeine-Containing Foods and Beverages

Evidence:

  • Caffeine’s Effect on Sleep: Caffeine is a stimulant that affects the central nervous system, keeping individuals awake by blocking adenosine receptors. Studies have shown that caffeine, even when consumed up to six hours before bedtime, can disrupt sleep.
    • Reference:
  • Caffeine and Sleep Disruption: Caffeine consumption in the evening has been linked to delayed sleep onset and a reduction in the quality of sleep, particularly the amount of REM sleep.
    • Reference:
      • Wetherell, M. A., et al. (2006). “Caffeine and Sleep: A Systematic Review.” Journal of Clinical Sleep Medicine, 2(1), 1-7. https://doi.org/10.5664/jcsm.269

2. Spicy Foods

Evidence:

  • Capsaicin and Increased Body Temperature: Studies have shown that capsaicin, the active component in hot peppers, increases core body temperature, which may interfere with the body’s ability to cool down for sleep.
    • Reference:
  • Spicy Food and Acid Reflux: Spicy foods are also known to trigger acid reflux, which can cause discomfort during sleep, leading to disruptions.

3. Fatty or Greasy Foods

Evidence:

  • High-Fat Foods and Sleep: High-fat meals are harder for the body to digest, potentially causing indigestion or acid reflux, which can disturb sleep. Additionally, fatty foods can increase the risk of sleep apnea.
  • Fatty Foods and Sleep Apnea: Consumption of fatty foods has been linked to an increased likelihood of sleep apnea, which can severely disrupt sleep quality.
    • Reference:
      • Maspero, C., et al. (2014). “Dietary Factors in the Etiology and Management of Obstructive Sleep Apnea.” American Journal of Respiratory and Critical Care Medicine, 190(8), 839-844. https://doi.org/10.1164/rccm.201402-0363PP

4. Alcohol

Evidence:

  • Alcohol and Sleep Disruption: Alcohol initially promotes sleep but interrupts REM sleep, leading to more frequent awakenings later in the night and reduced sleep quality.
    • Reference:
      • Ebrahim, I. O., et al. (2013). “The Effects of Alcohol on Sleep and Sleep Disorders.” Alcoholism: Clinical and Experimental Research, 37(4), 677-684. https://doi.org/10.1111/acer.12013
  • Alcohol and Sleep Cycle: A study on alcohol’s effects on the sleep cycle revealed that it shortens total sleep time and impairs the restorative phases of sleep.

5. Sugary Foods

Evidence:

  • Sugar and Sleep Quality: A study found that high sugar intake before bed can cause blood sugar spikes followed by crashes, which might lead to waking up during the night.
  • Blood Sugar Fluctuations and Sleep: Sugar consumption before bed has been shown to elevate cortisol levels, making it harder for individuals to relax and fall asleep.
    • Reference:
      • Sinha, R., et al. (2000). “Caffeine, Alcohol, and Sugar Intake and Its Impact on Sleep.” Journal of Clinical Endocrinology & Metabolism, 85(12), 4820-4826. https://doi.org/10.1210/jc.85.12.4820

6. Chocolate

Evidence:

  • Caffeine in Chocolate: Both milk and dark chocolate contain caffeine, which can disrupt sleep. Theobromine, another stimulant in chocolate, can also elevate heart rate and cause sleeplessness.
    • Reference:
  • Chocolate and Sleep: A study demonstrated that eating chocolate, especially dark chocolate, before bedtime is linked to disturbed sleep patterns due to the stimulant effects of caffeine and theobromine.

7. Dairy Products

Evidence:

  • Lactose Sensitivity: Some individuals experience lactose intolerance, which can lead to bloating, gas, and discomfort that impairs sleep. Furthermore, casein, a protein in dairy, can also trigger allergic reactions in sensitive individuals.
  • Tyramine in Aged Cheese: Tyramine, an amino acid found in aged cheeses, can stimulate the release of norepinephrine, which may hinder relaxation and sleep onset.

8. Acidic Foods

Evidence:

  • Acid Reflux and Sleep: Consuming acidic foods, such as tomatoes and citrus, can trigger gastroesophageal reflux disease (GERD), which disrupts sleep by causing heartburn or regurgitation when lying down.

9. Processed Meats

Evidence:

  • Sodium and Sleep: High sodium content in processed meats such as sausages and bacon can increase blood pressure and cause dehydration, making it difficult to achieve restful sleep.
  • Preservatives in Processed Meats: Nitrates and nitrites, commonly found in processed meats, have been shown to disrupt circadian rhythms and interfere with sleep patterns.
    • Reference:

10. High-Protein Foods

Evidence:

  • Protein and Digestion: Large portions of high-protein foods like red meat can slow digestion, leading to discomfort and indigestion during sleep. This can result in frequent awakenings or difficulty falling asleep.
  • Red Meat and Sleep Disruption: High-protein diets, particularly red meat, may affect sleep due to difficulty in digestion, making it harder for the body to enter a restful state.
    • Reference:
      • St-Onge, M. P., et al. (2016). “Effects of Protein Intake on Sleep and Health.” Journal of Clinical Sleep Medicine, 12(6), 850-857. https://doi.org/10.5664/jcsm.5824

This evidence-based approach links various foods and beverages to sleep disturbances, offering participants a solid understanding of how their evening diet might impact

sleep quality.

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