Better Sleep Starts with Your Diet: Foods to Avoid for Better Sleep

We all know that sleep plays a pretty big role in our health, but are you aware that what we eat can impact our sleep?

It's true! There are many factors, including certain foods can disrupt your body's natural sleep processes, resulting in restless nights and waking up feeling groggy. This is definitely not how you want to start your day.

I’ll walk you through some of the foods we often enjoy that can actually disrupt your sleep, and explain why they have that effect. Plus, we'll touch on what foods keep you awake at night so you can make better for getting a good night's sleep.

Avoid These Sleep-Disrupting Stimulants

Avoid caffeine and alcohol, especially in the evening, because both can impact your sleep.

Caffeine

Some of our favorite foods have caffeine with out knowing it. They include foods such as chocolate, certain baked goods, drinks, and energy bars. While they might give you a quick energy boost in the afternoon, they can also make it harder to fall asleep and stay asleep.

Did You Know: Caffeine consumption can lead to more frequent rapid eye movement (REM) occurrences (and less time spent in Deep Sleep). This is why might feel groggy in the morning. [1]

Avoid these caffeine-containing foods, especially closer to bedtime for a more restful night's sleep. Opt for caffeine-free alternatives or focus on relaxing activities to help promote better sleep quality.

Even the slightest amounts of caffeine can affect sleep. So, be mindful of your consumption, especially in the late afternoon and evening.

How Caffeine Disrupts Sleep:

• Increases Alertness: Caffeine increases alertness and delays sleep onset, making it difficult to fall asleep at your usual bedtime.
• Reduces Quality: Even if you fall asleep, caffeine can diminish the quality of your rest, resulting in lighter and less restorative sleep.
• Extends Latency: Consuming caffeine in the late afternoon or evening can increase the time it takes to fall asleep, known as sleep latency.
• Fragmented Sleep: Caffeine's stimulant effects can cause more frequent nighttime awakenings, leading to restless sleep and keeping you awake at night.

Sugary Snacks and Foods

Be cautious of hidden sugars! Nowadays, sugar is almost everything, from your favorite breakfast cereals to yogurt and even in some energy bars. These foods and snacks with high levels of added sugars can stimulate your mind, resulting in a difficult time falling asleep.

This can potentially lead to insomnia and other common sleep disorders. It’s best to avoid them a few hours before bedtime.

How Sugar Impacts Your Sleep

High sugar levels cause quick energy spikes followed by fast crashes. This fluctuation can make it difficult to fall asleep. Typically, it can result in frequent awakenings and restless sleep, leading to you having a groggy day. 

Having sugar late in the evening can make it difficult to relax and wind down. I'm not saying you shouldn't enjoy these foods, I'm suggesting that you keep a close on your sugar intake, especially close to bedtime.

• Energy Spikes and Crashes: The quick energy boost from sugar is often followed by a sudden drop, leading to fatigue and potential nighttime wake-ups.
• Restlessness: Sugar can increase brain activity and interfere with the release of melatonin, the hormone responsible for regulating sleep, making it harder to relax and fall asleep.
• Increased Wakefulness: Consuming a large amount of sugar before bed can lead to poor sleep.

Related Blog: Exploring Common Sleep Disorders: Symptoms and Treatments

Sugary Food Alternatives:

Choose healthier alternatives that provide energy without the sugar crash.

• Fruits
• Whole Grains
• Naturally Sweetened Snacks

Opting for these foods before bed can help your body’s natural sleep processes.

High-Fat and Fried Foods

High-fat foods include fast food, fried items, and high-fat dairy products. They usually contain unhealthy fats, such as trans fats and saturated fats, commonly found in burgers, fried chicken, French fries, pizza, full-fat cheese, and ice cream.

While cheese is commonly considered a comfort food, it is actually one of the worst foods to eat before bed, including Cheddar, Swiss, Parmesan, blue cheeses, and gorgonzola, as they contain tyramine.

This can impact your body by increasing the release of norepinephrine, a neurotransmitter that can stimulate brain activity and elevate blood pressure. [2]

Impact on Sleep:

Eating high-fat and fried foods late in the evening can keep you awake at night. Next time you watch a ballgame, consider other healthy alternatives. The high-fat impacts your digestion and comfort, making you toss and turn throughout the night.

• Challenging to Digest
• Causes Discomfort
• Triggers Acid Reflux
• Disrupts Sleep Stages

Healthy Alternatives

Try switching them for healthier options, especially late into the night. Trust me, your body will thank you for it! Here are some options:

• Lean Proteins: This can include chicken breast, turkey, fish, and legumes.
• Healthy Fats: Try eating more healthy fats. Avocados, nuts, and seeds are all great options.
• Baked or Grilled: Instead of frying foods, try baking, air frying, or grilling them.

Spicy Foods

I know a lot of people who enjoy spicy foods. They may not be aware that they can cause discomfort, which results in lousy sleep. These hot and intense flavors include hot peppers (such as jalapeños, habaneros, and chili peppers), spicy sauces (like hot sauce, salsa, and Sriracha), and heavily seasoned dishes using spices, including cayenne, paprika, and curry powder, which should be eaten earlier in the evening.

Impact on Sleep:

The heat and spices can cause heartburn and indigestion, leading to discomfort and frequent awakenings during the night. They can also increase body temperature, making it harder to fall and stay asleep.

Spicy Food Alternatives:

If you think the spicey foods you enjoy in the evening are disrupting your sleep, there are other alternatives that may not give you that "kick", but they can definitely deliver plenty of flavors.

• Mildly Seasoned Foods: This includes garlic, ginger, or mild paprika.
• Herbs: Use fresh or dried herbs like basil, parsley, thyme, rosemary, and oregano to add flavor without causing unpleasant digestive issues.
• Gentle Spices: Cinnamon, turmeric, and coriander. They can make your meal more flavoful with the risk of heartburn or indigestion.

Heavy Meals Close to Bedtime

Eating a big meal leading to bedtime can cause some challenges, including feeling comfortable and falling asleep quickly. When you eat a large amount of snacks or a big and heavy meal, your stomach has to work extra hard to process that food before it’s time to wind down. This type of eating makes you feel bloated and restless.

If you have to eat late at night or enjoy a bedtime snack, make sure to select lighter options. Your waistline and digestive system will thank you.

Healthier Alternatives:

Lighter and more balanced meals make a difference in your sleep because these foods are easier to digest. For example, a small bowl of oatmeal can be a great bedtime snack. It offers a good amount of carbohydrates that help release serotonin.

Bananas are another great snack option. They contain potassium and magnesium, which help relax muscles. Other light snacks, including yogurt, a handful of almonds, or whole-grain toast with a small amount of peanut butter, can also support better sleep without overloading your digestive system.

Give a few a try and see which option is best for you when you're hungry before bed.

Citrus Fruits

Citrus fruits, such as grapefruits, oranges, limes, and lemons, can disrupt your sleep in several ways. This is caused by the high acidity irritating the lining of your esophagus, resulting in heartburn or acid reflux.

When you're lying down, the acid can easily move back into your esophagus, causing a burning feeling and discomfort. If this happens, a great solution is to sleep on your left side down. It can reduce the episodes of acid reflux.

Conclusion

Getting a good night's sleep is essential for your health and well-being. The food you eat before bed plays a significant role in the quality of your sleep. Some foods can promote better sleep, while others can disrupt it, leading to restless nights and groggy mornings.

Understanding how certain foods and drinks, such as caffeine, alcohol, sugary foods, high-fat and fried foods, spicy foods, and fruits, affect your sleep can help you make better dietary choices.

Choosing lighter, balanced meals and snacks like warm milk, chamomile tea, or low-glycemic fruits such as berries or apples can help relax your body and prepare for sleep.

Making these changes a priority can significantly improve your sleep quality and overall health. Prioritize your sleep to wake up feeling refreshed and energized each day.