If you have trouble falling asleep at night and aren’t sure why, the cause may be your dinner or late-evening snacks—foods that can keep you awake. Several factors, including what you eat at night, can make it harder to sleep. Here are some foods that may keep you awake at night.

Foods that may keep you awake at night

Alcohol

Many people use alcohol to fall asleep faster. It’s often consumed with other foods that can disrupt sleep. If you notice that your evening drink is contributing to poor sleep, it may be time to cut back. Alcohol is a central-nervous-system depressant that can make you feel relaxed and drowsy, but it tends to create a shorter sleep cycle and can disturb the overall quality of your sleep.

Caffeine

Whether it’s an afternoon cola or a caffeinated drink late in the evening, this favourite stimulant can easily throw your sleep schedule off. Caffeine is thought to peak in your system 1 to 6 hours after consumption and can keep you stimulated for up to 6 hours. Caffeine intake may reduce total sleep time and has been linked to fatigue, memory issues and difficulties with emotional regulation.

Spicy foods

Spicy food may taste great, but it can make it harder to sleep comfortably if you enjoy a spicy meal close to bedtime. Spicy and acidic foods can trigger heartburn, which may be especially problematic for people with gastro-oesophageal reflux (GORD). Red and green peppers can raise stomach temperature, which can make it harder to fall asleep.

Heavy or fast food

Choosing a lighter evening meal can help, because your body is winding down for sleep and digestion slows. As a result, food can sit in your stomach longer. That may contribute to issues such as gastro-oesophageal reflux, which can keep you awake and uncomfortable before bed. Heavy or greasy food in the evening can cause heartburn and acidity that may disrupt your sleep.

Sugary foods

It’s well known that too much sugar isn’t good for your health—but were you aware it can also affect your sleep? If your overall diet is high in sugar (fruit, processed foods, sweet snacks, etc.), you may be more likely to have restless nights. A 2018 study suggested that people who consume a lot of sugar may sleep more lightly and feel more restless at night.

Ice cream

A bowl of ice cream before bed may not be a good idea, as it’s high in fat and sugar. Ice cream that’s rich in fat and sugar is heavy and creamy and can be hard for the body to digest. While your body is busy breaking it down, it may not get the relaxation it needs to fall asleep. If you want something sweet and creamy, try a small bowl of fat-free yoghurt instead.

Energy drinks

Energy drinks can have a negative effect on sleep, and the impact can last longer than you might think. One can of Red Bull can contain around 80 mg of caffeine. Having energy drinks early in the morning may be fine, but it’s better to avoid them close to bedtime; a glass of coconut milk before sleep may be a gentler choice. It’s relatively high in magnesium, which can support sleep, and its hydrating properties may help you avoid waking in the middle of the night for water.

Citrus fruits

Citrus fruits are high in vitamin C and can be a great addition to a healthy diet—but they’re best avoided close to bedtime. The juice and acidity of oranges, lemons, clementines, grapefruit, tangerines and kumquats can add a lot of acid to your stomach and make it harder to sleep. On the other hand, cherries may help support sleep.

Chicken

Chicken is generally best avoided as a late-night meal. It’s high in protein and your digestive system needs time to process it. Bananas, by contrast, are relatively easy to digest and are a good source of potassium, magnesium and pyridoxine, which the body can convert to tryptophan during digestion—and that may help you sleep better.

Conclusion

If you struggle with night-time sleep and have tried many other approaches without success, start by looking at your evening meal. You may be surprised how much a few simple changes can help you sleep more deeply and support your mental wellbeing through good nutrition.

For more on supporting your mind through diet, read How to Support Your Mental Health Through Nutrition.

Happy Life Team