8 Sleep-Depriving Foods You Should Never Eat at Night

Getting a restful night’s sleep is no small feat in this day and age of high stress, busy schedules, and plenty of screen time. In fact, an entire market of supplements and products aimed at helping us sleep better has developed as a result.

But a food-first approach can be just as beneficial in encouraging a good night’s sleep in many circumstances. And while those invested in getting their eight hours of shut eye might focus on eating foods that encourage sleep prior to bed, it’s equally as important to pay attention to what foods should be avoided for healthy sleep. These sleep-interfering foods could very well be what’s keeping you up at night.

We’re here to help with eight of the top sleep-depriving foods to steer clear of ideally two hours (or more) before bedtime.

The 8 Worst Foods to Eat Before Bed

If you’re betting on getting a night full of restful sleep, avoid the following foods before you turn the lights out:

Caffeinated Tea

While this may seem like a no brainer, some may not realize that the caffeine in our after dinner tea could be what’s keeping us awake at night. Although tea can be anywhere from 50 to 70 percent lower in caffeine than coffee, the caffeine it does contain can still have a significant impact  – especially for those sensitive to the stimulant. “Caffeine is a well-known sleep disruptor because it blocks adenosine receptors in the brain, preventing the onset of sleepiness,” says Kristen Carli, MS, RD. Instead, reach for a warm cup of your favorite decaf tea, or better yet, a tea aimed at supporting healthy sleep, like chamomile.

Chocolate

Although chocolate is what many of us crave late at night, if you consistently enjoy it before bed it may be the culprit for why you’re having trouble falling asleep. This is due to the fact that this sweet treat is rich in both caffeine and added sugar. “Sugar is another nutrient that can negatively affect sleep, as it can cause fluctuations in blood sugar levels, leading to increased arousal and difficulty staying asleep,” says Carli. But this doesn’t mean your nightly chocolate is out of the question, simply try to enjoy it a few hours before it’s time to hit the sack.

Carbonated Beverages

With the information we’ve learned so far, it’s a no-brainer that carbonated drinks, like caffeinated sugary sodas, are not smart grabs when prioritizing a good night’s sleep. But even no-sugar-added, decaffeinated carbonated drinks are best avoided before bedtime. This is because the air bubbles responsible for the fizziness of popular drinks, like sparkling water, can lead to gas, bloating, and general stomach discomfort—all of which can keep you tossing and turning in bed. So if you can, try to enjoy your last seltzer with dinner.

Cheese

Whether it’s cheese puffs, a cheese plate, or another cheesy treat, all cheese products should be finished well before bedtime approaches. Cheese can interfere with healthy sleep for a handful of reasons. It can cause digestive discomfort in some, acid reflux symptoms in others, and certain varieties (particularly aged cheeses) can be high in tyramine. “Tyramine, an amino acid found in aged and fermented foods, can trigger the release of norepinephrine—a brain stimulant that can keep you awake,” Carli explains.

Citrus Fruits

Speaking of acid reflux, citrus fruits can also contribute to this irritating condition that disrupts healthy sleep patterns, thanks to their high acid content. Additionally, citrus fruits like lemon, lime, orange, and grapefruit can also act as natural diuretics. Diuretics are substances that encourage the body to pass urine, resulting in multiple sleep-disturbing bathroom trips throughout the night. Low acid fruits like bananas, mangoes, and pears are delicious swaps.

Alcohol

While many folks turn to a nightcap to unwind after a long day (or even help themselves drift off to sleep), alcoholic beverages can actually keep us awake at night. While certain types of alcohol contain tyramine, all varieties have been found time and time again to interfere with healthy sleep patterns. This is well-documented in peer-reviewed studies, like this 2022 journal article published in Sleep Advances. A delicious evening mocktail would be the perfect alternative.

Spicy Dishes

Although there are several notable health benefits of spicy foods, restful sleep is not one of them. This is due to the fact that spicy dishes can cause indigestion, potentially leading to symptoms of heartburn and acid reflux that often interfere with a good night’s sleep. If you have to eat a late dinner for whatever reason, go light on the chili flakes or choose a more mild recipe.

Ice Cream

Ice cream is a classic pre-bedtime snack for many Americans, however its high saturated fat content may be preventing you from getting your beauty rest. A 2015 study found that men who had higher saturated fat intake demonstrated greater symptoms of insomnia compared to those who didn’t. And to add insult to injury, high-fat dairy foods like ice cream can also promote stomach upset and acid reflux.

Habits that Support Healthy Sleep

While we now know that avoiding foods rich in caffeine, added sugar, tyramine, acid, saturated fat, and hot chilis can promote healthier sleep patterns, there are other steps you can take to increase the odds of quickly and easily falling asleep – and staying asleep.

One step is focusing on foods rich in sleep-promoting nutrients, like magnesium, melatonin, tryptophan, and a range of vitamins. “Magnesium helps regulate neurotransmitters that signal the brain and nervous system as well as melatonin regulation—the hormone responsible for guiding sleep-wake cycles,” says Carli. Foods rich in magnesium include almonds, spinach, cashews, peanuts, black beans, and avocado, whereas melatonin itself can be found in cherries, grapes, tomatoes, and oats.

“Another important nutrient for sleep is tryptophan, an amino acid that the body converts into serotonin—a neurotransmitter that is then transformed into melatonin,” adds Carli. Foods high in tryptophan include turkey, chicken, milk, cheese, nuts, seeds, and tofu. Meanwhile, there are at least nine vitamins that also promote healthy sleep in a variety of ways, including vitamin A, B1, B6, B9, B12, C, D, E, and K. 

“In addition to focusing on specific nutrients, it's essential to maintain good sleep hygiene practices. This includes establishing a regular sleep schedule, creating a comfortable sleep environment, and avoiding screens before bedtime,” Carli concludes.

The Bottom Line

The best way to improve your sleep health is to take a multi-pronged approach. Through avoiding sleep-disrupting nutrients and food, focusing on sleep-promoting ones, and engaging in a range of sleep hygiene practices, you can achieve the sleep you’ve always dreamed of!