Key Takeaways
- Eating certain foods before bed can interfere with sleep and digestion.
- High-fat, spicy, sugary, or acidic foods like pizza, ice cream, and citrus fruits may trigger heartburn, blood sugar spikes, or nighttime wakefulness.
- Eat light snacks rich in protein, healthy fats, and sleep-promoting nutrients, such as melatonin and tryptophan, to support better rest.
What you eat before bed can affect the quality of your sleep and overall health. Avoid high-fat meals, spicy foods, sugary snacks, and large portions before bed because they can cause digestive issues, making it harder to fall asleep. These foods may also contribute to weight gain over time.
However, you do not have to skip eating before bed entirely. The key is choosing foods with sleep-promoting properties that work for your body and lifestyle.
1. Pizza
While pizza is a classic late-night favorite, it can lead to a restless night, especially if you’re among the one-third of Americans who experience acid reflux at least once a week.
The tomato sauce is highly acidic and can irritate the stomach, causing heartburn, reflux, and indigestion. Pizza is also high in fat, which takes longer to digest, increasing the risk of heartburn and reflux if you lie down too soon after eating it.
2. Ice Cream
Consuming large amounts of ice cream daily before bed can lead to poor sleep quality and weight gain. Most types of ice cream are high in added sugar, calories, and unhealthy saturated fat. Consuming too much before bed can cause your blood sugar levels to rise and fall quickly, leading to sleep disruptions.
One study found that sugary, high-fat snacks like ice cream can lead to late-night eating habits and disrupt children’s natural sleep-wake cycle, also known as the circadian rhythm.
3. Chips
Chips are high in refined carbohydrates, which can increase blood sugar levels and make it more difficult to sleep. They’re also relatively high in calories, fat, and sodium.
Research links higher sodium intake with poor sleep quality and short sleep duration. It can also lead to interrupted sleep, including waking up frequently at night to pee.
4. Hot Peppers
Spicy foods, like hot peppers, are known triggers of heartburn and indigestion. Eating them before bed can make it harder to sleep.
They also contain high levels of capsaicin, a compound that gives them their spicy flavor. Research suggests capsaicin may increase body temperature, which may interfere with sleep.
5. Oranges
Oranges and other citrus fruits, like grapefruit and lemons, are highly nutritious. However, they may not be the best choice before bed, especially if you are prone to heartburn.
Their acidity makes them more likely to trigger heartburn than other types of fruit, especially if you lie down too soon after eating them.
6. Beans
Beans may not be the best choice before bed since fiber content can be hard to digest. This can lead to gas and bloating, especially if you’re not used to eating a lot of fiber.
However, a high-fiber diet may improve sleep. Aim to include fiber-rich foods like beans and whole grains throughout the day, and avoid heavy, high-fiber meals right before bed.
7. Dark Chocolate
Dark chocolate may be more nutritious than milk chocolate, but it contains more caffeine, which can interfere with sleep. Caffeine stimulates acid production in the stomach, leading to digestive discomfort or heartburn.
Dark chocolate also contains theobromine, which stimulates the central nervous system, making it harder to fall asleep.
8. Dried Fruit
Eating a small amount of dried fruit at night is unlikely to affect sleep, but too much can cause insomnia. In addition to fiber, dried fruit is more calorie-dense and higher in natural sugar than its fresh counterpart, making it harder to fall and stay asleep.
9. Burgers
Foods like cheeseburgers are high in saturated fat, which can cause more nighttime waking and shorten slow-wave sleep. Deep sleep is important for feeling well-rested in the morning.
What’s more, research suggests that regularly eating a large, heavy meal like a burger and fries before bed can increase the risk of obesity and heart disease.
10. Sugary Cereal
Cereal is a quick and satisfying late-night snack, but sugary cereals are high in refined carbs, which can spike blood sugar and disrupt sleep. Plus, these cereals are often high in calories and low in nutrients, making them less filling and potentially contributing to weight gain when eaten regularly.
Consuming cereal and other high-carb foods about four hours before bedtime may have the opposite effect, helping you fall asleep faster. Enjoy cereal earlier in the evening or afternoon, and opt for a whole-grain variety without added sugar.
What About Drinks Before Bed?
To prevent overnight bathroom trips, avoid liquids one to two hours before bedtime. Caffeinated beverages like tea, soda, energy drinks, and coffee should be avoided four to six hours before bed. People who are sensitive to caffeine may need to stop even earlier to avoid sleep disturbances.
Although alcohol may help you feel relaxed at first, it’s best to avoid it at least four hours before bed. As it wears off, it can cause broken sleep and disrupt rapid eye movement (REM) sleep, essential for memory, learning, mood, and focus.
Is It Bad to Eat Before Bed?
There’s nothing wrong with eating before going to bed if you are hungry, but it’s important to be mindful of what you eat and how much you eat. Large, heavy meals, fried or fatty foods, and spicy foods close to bedtime can cause acid reflux and heartburn, leading to nighttime awakenings and poor sleep quality. Refined carbs and added sugar can lead to blood sugar spikes, further disrupting sleep quality.
However, a small, nutrient-rich snack with low calories and carbohydrates before bed may be beneficial. It can curb hunger and help you fall asleep faster and stay asleep throughout the night.
Also, for people with diabetes, a high-protein, low-carbohydrate snack before bed can help prevent blood sugar spikes the following day.
A Word From Verywell
Generally, it’s best to avoid foods high in fat, added sugar, or calories close to bedtime, as these may impact your sleep. If you’re hungry before bed, opt for a small, nutrient-dense snack instead.
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How to Choose a Bedtime Snack
If you want a snack before bed, choose something light with protein and healthy fats. This will help stabilize blood sugar levels and curb hunger without overloading your digestive system. Research suggests keeping bedtime snacks under 200 calories may be a good approach.
Some foods also contain sleep-promoting nutrients, such as:
- Tryptophan: An amino acid that helps produce serotonin and melatonin. Tryptophan-rich foods include oatmeal, tuna, soybeans, pumpkin seeds, low-fat milk, chia seed pudding, pork tenderloin, turkey breast, and eggs.
- Serotonin: Known as the “feel-good hormone,” serotonin supports mood, memory, and sleep. Serotonin-rich foods include bananas, kiwi, pineapple, plums, and walnuts.
- Melatonin: Regulates the sleep-wake cycle. Melatonin-rich foods include tart cherry juice (unsweetened), almonds, walnuts, corn, and strawberries.
Kiwi, rich in serotonin, is beneficial for improving sleep. A study found that eating two kiwis an hour before bed improved sleep quality by increasing total sleep time and reducing nighttime awakenings in people with difficulty sleeping.
Summary
If you want to improve sleep and overall health, avoid foods high in fat, spicy foods, and refined carbs. These foods can cause digestion issues, heartburn, and blood sugar spikes that may keep you awake. Having high-fat, heavy meals before bed can also increase the risk of weight gain and obesity over time.
That said, snacking before bed is not always a bad thing. It’s important to be mindful of your choices and choose lighter options with lean protein, healthy fats, and sleep-promoting nutrients like melatonin and tryptophan.
