8 Foods That Can Disrupt Your Sleep If Consumed at Night

Achieving a good night's sleep is no easy task in today's fast-paced world filled with stress, tight schedules, and constant screen exposure. As a result, an entire industry of supplements and products designed to help us sleep better has emerged. However, focusing on food can be just as effective in promoting healthy sleep. While many focus on eating sleep-promoting foods before bed, it's just as crucial to be mindful of which foods should be avoided—preferably two or more hours before you sleep. These sleep-disrupting foods could be the culprit behind your sleepless nights.

The 8 Worst Foods to Avoid Before Bedtime

If you're hoping for a night of uninterrupted rest, avoid these foods before you hit the pillow:

Caffeinated Tea

It might seem obvious, but many don't realize that the caffeine in a post-dinner cup of tea could be keeping them up. While tea generally has 50 to 70 percent less caffeine than coffee, the caffeine it does contain can still disrupt sleep, especially for those sensitive to it. "Caffeine is a well-known sleep disruptor because it blocks adenosine receptors in the brain, preventing the onset of sleepiness," says Kristen Carli, MS, RD. To sleep better, consider drinking a caffeine-free tea or one designed to promote healthy rest, like chamomile.

Chocolate

While many of us crave chocolate late at night, regularly enjoying it before bed could be why you're struggling to fall asleep. This is because chocolate is high in both caffeine and sugar. "Sugar is another ingredient that can interfere with sleep, causing fluctuations in blood sugar levels that lead to increased arousal and difficulty staying asleep," explains Carli. That doesn't mean you have to ditch your chocolate habit, just enjoy it a few hours before bedtime.

Carbonated Beverages

When it comes to a restful night’s sleep, carbonated drinks—especially those sugary, caffeinated sodas—are not the best choices. Even no-sugar, decaffeinated sparkling beverages should be kept to a minimum before bedtime. The bubbles in these drinks, like those found in sparkling water, can lead to bloating, gas, and stomach discomfort, making it harder to relax and drift off. So, it’s a good idea to enjoy your last fizzy drink earlier in the evening, preferably with dinner.

Cheese

Cheese, in any form—whether it’s cheese puffs, a cheese plate, or another cheesy snack—should be consumed long before bedtime. Cheese can disrupt sleep in several ways. It may cause digestive issues for some, trigger acid reflux in others, and the tyramine content in certain cheeses, especially aged varieties, can interfere with sleep. Tyramine, a compound found in aged and fermented foods, stimulates norepinephrine release, a brain stimulant that can keep you awake.

Citrus Fruits

Citrus fruits, with their high acidity, can worsen acid reflux and disturb sleep patterns. Fruits like lemons, limes, oranges, and grapefruits also act as natural diuretics, leading to frequent bathroom trips throughout the night. For a better sleep experience, consider swapping them for lower-acid fruits like bananas, mangoes, and pears, which make for tasty and soothing alternatives.

Alcohol

Although many people enjoy a nightcap to relax after a long day, alcoholic beverages can actually hinder sleep. Certain types contain tyramine, but all forms of alcohol are known to disrupt sleep patterns, as documented in numerous studies. A notable example is the 2022 journal article in Sleep Advances. For a healthier choice, try a refreshing mocktail instead.

Spicy Foods

While spicy foods come with several health benefits, they are not conducive to restful sleep. They can lead to indigestion, which may cause heartburn and acid reflux, often interfering with sleep. If you need a late dinner, try reducing the amount of chili flakes or opt for a milder dish to avoid sleep disturbances.

Ice Cream

Ice cream is a beloved bedtime snack for many in the U.S., but it could be hindering your sleep. A 2015 study showed that men with higher saturated fat intake experienced more insomnia symptoms compared to those who consumed less. Additionally, indulgent dairy foods like ice cream can lead to digestive discomfort and acid reflux.

Habits that Support Healthy Sleep

Now that we know avoiding foods high in caffeine, added sugar, tyramine, acid, saturated fat, and spicy ingredients can help improve sleep, there are other strategies to enhance your chances of falling and staying asleep. Focusing on foods rich in sleep-enhancing nutrients such as magnesium, melatonin, tryptophan, and various vitamins is one key step. "Magnesium plays a vital role in neurotransmitter regulation, which signals the brain and nervous system, as well as melatonin, the hormone that governs sleep cycles," explains Carli. Magnesium-rich foods include almonds, spinach, cashews, peanuts, black beans, and avocados, while melatonin can be found in cherries, grapes, tomatoes, and oats. "Tryptophan, an amino acid that the body converts into serotonin, which then turns into melatonin, is another crucial sleep-promoting nutrient," adds Carli. Foods high in tryptophan include turkey, chicken, milk, cheese, nuts, seeds, and tofu. Additionally, nine vitamins are known to aid healthy sleep in different ways, including vitamins A, B1, B6, B9, B12, C, D, E, and K.

"Beyond nutrient focus, good sleep hygiene is essential. This includes sticking to a regular sleep schedule, creating a sleep-friendly environment, and avoiding screens before bedtime," concludes Carli.

The Bottom Line

To improve your sleep health, the most effective approach is a holistic one. By steering clear of sleep-interrupting foods and nutrients, prioritizing sleep-enhancing options, and implementing various sleep hygiene practices, you can finally enjoy the restful nights you've always dreamed of!