Getting a good night’s sleep can be difficult, even for people without sleep disorders. Practicing good sleep hygiene is crucial, and that includes making smart choices about your dinner and late-night snacks.
It is best to avoid stimulants, foods that are hard to digest, and items that are high in sugar, spice, or acid.
9 Foods and Drinks to Avoid Before Bed
Here are nine types of foods and drinks to avoid before going to sleep to help you get a more restful night:
- Alcohol: While it may initially help you fall asleep, alcohol can disrupt your natural sleep cycle, reduce restorative REM sleep, and lead to issues like snoring and acid reflux.
- Heavy Foods: Foods that are fatty, cheesy, or fried take longer to digest and can cause indigestion, which will disturb your sleep. Avoid large, heavy meals like burgers and fries late in the day.
- Foods with High Water Content: Foods like celery, watermelon, and cucumbers can increase your need to use the bathroom during the night, interrupting your sleep.
- Foods with Hidden Caffeine: Be sure to check labels, as many items like tea, soda, and some desserts contain caffeine, a stimulant that can interfere with deep sleep.
- Super Sugary Treats: Snacks that are high in sugar can cause blood sugar spikes and crashes, which disrupt sleep patterns.
- Tyramine-Rich Foods: Foods high in tyramine, such as tomatoes, soy sauce, and aged cheeses, can stimulate the brain and make it harder to fall asleep.
- Spicy Foods: Spicy dishes can increase your body temperature and trigger heartburn, making it difficult to fall asleep. Try to eat them earlier in the day.
- Acidic Foods: Highly acidic foods like citrus juice and tomato sauce can cause acid reflux and heartburn, disturbing your sleep.
- Foods that Make You Gassy: High-fiber foods like dried fruit, beans, and broccoli can cause gas and cramping, making it uncomfortable to sleep. While they are healthy, it’s best to avoid them close to bedtime.
