WHAT NOT TO EAT BEFORE BED
And What To Eat Before Bed If You're Hungry
Many of us know that eating the wrong foods before bed can disrupt sleep, but what foods should you avoid to rest better?
Eating patterns and food choices play a significant role in how easily you fall asleep, how well you stay asleep, and how rested you feel in the morning. This guide explores what not to eat before bed, the best foods to eat for restful sleep, and how nutrition impacts sleep quality.
Table of Contents
Nutrition and Sleep – How Your Diet Impacts Rest
Understanding the Relationship Between Diet and Sleep
Food is fuel for the body, and just as certain foods energize us, others help us relax. Nutrition plays a crucial role in regulating hormones that impact sleep, like melatonin and serotonin. The timing and types of food consumed before bed can affect sleep patterns, influencing sleep duration, quality, and the ability to enter deep sleep phases.
How Digestion Interferes with Sleep
When you eat late at night, your body works to digest the food early in your night, which can delay the onset of sleep.
Consuming heavy or fatty foods especially can cause discomfort, bloating, or acid reflux, all of which make it challenging to drift off easily.
Late-Night Digestion and the Circadian Rhythm
What Not to Eat Before Bed - 5 Food Groups
So what exactly should you avoid eating before bed? Let’s focus on the main 5 food groups to stay away from:
Caffeinated Foods and Drinks
Caffeine is a well-known stimulant, but it is hidden in more foods than just coffee. Foods like chocolate, energy drinks, and even some pain relievers contain caffeine, which can stimulate the nervous system and keep you awake longer than intended.
Examples of caffeinated foods and drinks: coffee, Coke, many sodas, chocolate, energy drinks, cocoa, teas (black, green), kombucha, matcha.
Sugary and High-Carb Snacks
Sugary treats like candy, cookies, and high-carb snacks may lead to spikes in blood sugar, followed by a crash. This roller-coaster effect can disrupt the body’s ability to stay in a restful state, causing sleep disturbances and leading to nighttime awakenings.
Examples of sugary and high-carb snacks: candy, breakfast cereals, white bread, white pasta, cookies, muffins, backed pastries, potato chips.
Spicy Foods and Acidic Foods
Spicy dishes, as well as acidic foods like tomatoes or citrus fruits, can cause acid reflux and indigestion, especially when lying down. Discuss the effects of heartburn on sleep quality and ways to avoid this discomfort by adjusting pre-sleep meals.
Examples of spicy and acidic foods: chili, hot wings, curry, citrus fruits, tomato-based foods, soda drinks.
Heavy, Fatty Foods
Foods high in fat, such as fried foods, cheeseburgers, and certain snacks, take longer to digest. A high-fat meal close to bedtime can increase discomfort and potentially impact REM sleep stages, leaving you feeling groggy in the morning.
Examples of heavy and fatty foods: meats in sauce, fatty meats, dishes heavy in butter and fat.
Alcohol
While alcohol might initially make you feel drowsy, it can disturb the natural sleep cycle, preventing you from entering the deeper stages of sleep. Alcohol also has dehydrating effects and can lead to more frequent nighttime awakenings.
What Foods Are Best Before Bed?
Foods High in Tryptophan
Tryptophan is an amino acid that helps produce serotonin, which is a precursor to melatonin. Foods like turkey, bananas, and oats are rich in tryptophan and can support relaxation before bed.
Magnesium-Rich Foods
Magnesium is a mineral known for promoting relaxation by reducing muscle tension and stress. Foods like nuts, leafy greens, and whole grains can help prepare the body for sleep.
Small, Balanced Snacks
Small snacks with a balance of carbs and protein can promote the production of melatonin without causing a blood sugar spike. Consider items like a slice of whole-grain toast with almond butter or a banana with a handful of nuts.
When To Eat Before Bed
Eating the right foods before bed, and avoiding the bad ones, will definitely help set you up for a better night of sleep. You should however time your evening eating to help digestion support your sleeping goals.
Eating 2 to 3 hours before bedtime is generally ideal to allow your body enough time to digest and avoid sleep disruptions. This time frame helps your stomach process food and minimizes the risk of issues like acid reflux or discomfort that can interfere with falling asleep. It also aligns better with your body’s natural circadian rhythm, as digestion begins to slow down in the evening to support rest.
If you feel hungry closer to bedtime, consider a light, balanced snack—something small and easy to digest, like a banana or a handful of nuts. Avoid heavy, high-fat, or sugary foods close to bed, as these can be harder to digest and may cause spikes in blood sugar or energy.
What Not To Eat Before Bed - Conclusion
Choosing the right foods before bed can set the stage for restful sleep, while the wrong foods can make it difficult to fall asleep or stay asleep. By understanding the foods to avoid before bed and incorporating more sleep-friendly options, you can significantly improve your sleep quality. For more tips on enhancing sleep, from the right bedding to ideal room conditions, explore other articles on our website.
References
- Northwestern Medicine. Eats to Help You Sleep. Retrieved from https://www.nm.org/healthbeat/healthy-tips/nutrition/eats-to-help-you-sleep
- Comprehensive Sleep Care Center. (2023). Top Ten Foods to Avoid For a Good Night’s Sleep. Retrieved from https://comprehensivesleepcare.com/2023/10/18/top-ten-foods-to-avoid-for-a-good-nights-sleep/
- Sleep Health Solutions. (2019). 9 Foods to Avoid Before Bed. Retrieved from https://www.sleephealthsolutionsohio.com/blog/foods-avoid-before-sleep/
FAQ
Most frequent questions and answers
Avoid caffeine, sugary snacks, heavy or fatty foods, spicy dishes, and alcohol before bed, as these can disrupt sleep or cause discomfort.
Yes, eating close to bedtime can interfere with sleep, as digestion requires energy and may prevent your body from fully relaxing.
Yes, foods rich in tryptophan, magnesium, and balanced snacks with carbs and protein, like bananas or nuts, can promote relaxation and aid sleep.
Spicy foods can trigger acid reflux and indigestion, especially when lying down, leading to discomfort that can disrupt sleep.
More Sleep Resources
What foods should I avoid before bed to sleep better?
Avoid caffeine, sugary snacks, heavy or fatty foods, spicy dishes, and alcohol before bed, as these can disrupt sleep or cause discomfort.
Can eating late at night affect my sleep quality?
Yes, eating close to bedtime can interfere with sleep, as digestion requires energy and may prevent your body from fully relaxing.
Are there any foods that help promote better sleep?
Yes, foods rich in tryptophan, magnesium, and balanced snacks with carbs and protein, like bananas or nuts, can promote relaxation and aid sleep.
Why does spicy food cause sleep problems?
Spicy foods can trigger acid reflux and indigestion, especially when lying down, leading to discomfort that can disrupt sleep.
Does alcohol help with sleep, or should I avoid it before bed?
While alcohol can initially make you drowsy, it disrupts the sleep cycle, preventing deep sleep and often causing nighttime awakenings.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
