14 Foods You Should Never Eat Before Bed
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Getting a good night’s sleep is essential for our physical and mental health. Yet, many of us find it hard to fall asleep or stay asleep. One key factor that can affect sleep quality is what we eat before bed. Certain foods can make it harder to get the rest we need. Here are 14 foods you should avoid before bedtime, along with some tips for a sleep-friendly diet.
Caffeine
Caffeine is a stimulant that can stay in your system for up to eight hours after consumption. Drinking coffee, tea, or energy drinks in the evening can make it difficult to fall asleep and can lead to restless, fragmented sleep. If you’re sensitive to caffeine, it’s best to avoid it entirely in the afternoon and evening. If you do need a pick-me-up, try herbal tea or decaffeinated options instead.
Alcohol
While alcohol can make you feel drowsy initially, it can actually disrupt your sleep later in the night. Drinking alcohol before bed can lead to more frequent awakenings, less restorative REM sleep, and exacerbate conditions like sleep apnea. If you do choose to drink alcohol in the evening, try to limit your intake and give yourself a few hours to metabolize it before bedtime.
Spicy Foods
Spicy foods like hot peppers, curry, and salsa can cause indigestion and heartburn, which can make it difficult to fall asleep and stay asleep. Capsaicin, the compound that gives spicy foods their heat, can also raise your body temperature and disrupt your sleep. If you’re prone to acid reflux or have a sensitive stomach, it’s best to avoid spicy foods in the evening and opt for milder options instead.
High-Fat Foods
Foods that are high in fat, like fried foods, heavy sauces, and rich desserts, can take a long time to digest and can cause indigestion and discomfort. Eating a heavy, high-fat meal before bed can make it difficult to fall asleep and can lead to restless, fragmented sleep. If you’re hungry before bed, opt for lighter, easier-to-digest options like a small piece of fruit or a low-fat yogurt.
Sugary Snacks
Snacks that are high in sugar, like candy, cookies, and ice cream, can cause a rapid spike and then crash in blood sugar levels, which can disrupt your sleep. Eating sugary snacks before bed can also lead to restless, fragmented sleep and can contribute to weight gain over time. If you’re craving something sweet before bed, try a small piece of dark chocolate or a low-sugar fruit like berries.
Cured Meats
Cured meats like bacon, ham, and sausage are high in tyramine, an amino acid that can stimulate the brain and make it difficult to fall asleep. These meats are also often high in sodium, which can cause fluid retention and lead to discomfort and bloating. If you’re hungry for a savory snack before bed, try a small handful of nuts or seeds instead.
Acidic Foods
Foods that are high in acid, like citrus fruits, tomatoes, and vinegar-based dressings, can cause indigestion and heartburn, which can make it difficult to fall asleep and stay asleep. If you’re prone to acid reflux, it’s best to avoid these foods in the evening and opt for milder, easier-to-digest options instead.
Carbonated Drinks
Carbonated drinks like soda and sparkling water can cause bloating and gas, which can make it difficult to get comfortable and fall asleep. The caffeine and sugar in many carbonated drinks can also disrupt your sleep and lead to restless, fragmented sleep. If you’re thirsty before bed, opt for still water or herbal tea instead.
Large Meals
Eating a large, heavy meal before bed can cause indigestion, heartburn, and discomfort, which can make it difficult to fall asleep and stay asleep. When you lie down after eating a big meal, it can cause stomach acid to flow back up into the esophagus, leading to acid reflux and heartburn. If you’re hungry before bed, opt for a small, light snack instead of a full meal.
Chocolate
While a small piece of dark chocolate before bed can be a healthy treat, eating too much chocolate or choosing milk chocolate can disrupt your sleep. Chocolate contains caffeine and theobromine, both of which are stimulants that can make it difficult to fall asleep and stay asleep. If you do choose to have chocolate before bed, opt for a small piece of dark chocolate with at least 70% cocoa content.
Cruciferous Vegetables
While cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are packed with nutrients, they can also cause gas and bloating, which can make it difficult to get comfortable and fall asleep. These vegetables are also high in fiber, which can be difficult to digest late at night. If you do choose to eat cruciferous vegetables in the evening, make sure to cook them well and eat them in moderation.
Garlic and Onions
Garlic and onions are flavorful ingredients that can add depth and complexity to many dishes. However, they can also cause indigestion and heartburn, especially when eaten in large quantities or close to bedtime. Garlic and onions are also known for causing bad breath, which can be unpleasant when trying to sleep. If you do choose to eat garlic or onions in the evening, make sure to brush your teeth and use mouthwash before bed.
Processed Snacks
Processed snacks like chips, crackers, and pretzels are often high in salt, which can cause fluid retention and lead to discomfort and bloating. These snacks are also often low in nutrients and high in empty calories, which can contribute to weight gain over time. If you’re hungry for a crunchy snack before bed, opt for a small handful of raw vegetables or a piece of whole-grain toast instead.
High-Protein Foods
While protein is an essential nutrient for building and repairing tissues, eating a high-protein meal before bed can disrupt your sleep. Protein-rich foods like meat, eggs, and cheese can take a long time to digest and can cause indigestion and discomfort. Eating a large amount of protein before bed can also cause your body to work harder to digest the food, which can lead to restless, fragmented sleep. If you do choose to eat a high-protein snack before bed, opt for a small portion and pair it with a complex carbohydrate like whole-grain bread or crackers.
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