A restful night begins long before you slip under the covers, and what you eat in the evening plays a major role. Some foods help your body relax, while others can leave you staring at the ceiling. Nutrition experts warn that several common choices can interfere with sleep quality.
Caffeinated drinks are a big culprit. Coffee, tea, and soda can linger in your system for hours, blocking the brain chemicals that help you drift off. Even decaf can be enough to keep sensitive sleepers awake.
That late-night piece of dark chocolate might seem harmless, but it contains both caffeine and theobromine, stimulants that can throw off your natural sleep cycle. Alcohol is another sneaky offender. While it can make you feel drowsy at first, it disrupts REM sleep, the stage responsible for feeling restored in the morning, and often leads to restless tossing or frequent wake-ups.
Heavy, greasy meals like burgers or fried chicken can exacerbate the issue by causing indigestion and heartburn when you lie down. Spicy dishes can have a similar effect, irritating the digestive tract and raising body temperature, which can make it harder to fall asleep and stay comfortable through the night.
Sugary snacks and refined carbohydrates, such as candy or sweet cereals, can cause rapid spikes and crashes in blood sugar, leading to midnight awakenings and overall lighter sleep. Even something as seemingly harmless as dried fruit can work against you, as its natural sugars and fiber can cause bloating and discomfort while you’re trying to rest.
Experts recommend allowing your body at least three hours to digest before bed and choosing light, calming snacks if you’re hungry—such as bananas, yogurt, or a handful of nuts — to help ease you into a peaceful night’s sleep.
