What Not to Eat Before Bed: The Foods That May Be Keeping You Awake

Oh, sleep. It’s not something you really think twice until it becomes disrupted or difficult to achieve.  Then all of a sudden, you find yourself being spammed with nighttime supplements or sleep aids that all claim to be the perfect solution.  As tempting as this might be, a simple tweak in your diet may actually be all you need to reset your REM habits.  Let’s take a closer look to learn more about sleep-disrupting foods.

How does poor sleep impact your health?

It’s estimated that 33% of adults do not get enough sleep.  That is one in three, which means you or likely one of your close friends is impacted.  Lack of sleep can be caused by a number of factors, including stress and anxiety, medical conditions like sleep apnea, medication side effects that cause insomnia, hormonal changes during menopause or menstruation, mental health conditions like depression, and even environmental factors like shift workers, new parents, or those with jet leg. 

So why does it matter?  Sleep helps the brain and body to rest and reset.  Without it, fatigue begins to set in, causing decreased alertness and other negative outcomes. Harvard health experts explain that sleep shouldn’t be viewed as a luxury but as an essential health-promoting habit.  Healthy sleep patterns help to reduce risk factors for conditions like obesity, diabetes, heart disease, and high blood pressure.  Sleep deprivation and disruption have also been linked to decreased immune function, which may make someone more susceptible to the common cold.

4 Foods and Beverages That May Be Keeping You Awake

While some factors impacting sleep are hard to change, our diet is one that can be tweaked.  Here are some foods and beverages to avoid consuming before bed to optimize your nightly zzzs. 

1. Caffeine

For some, it’s the first thing you reach for in the morning (guilty!), but be mindful of how late you’re sipping on this beverage.  One study found that caffeine consumed six hours prior to bedtime may even be enough to disrupt sleep.  While the recommendations for optimal caffeine cut-off vary, it appears that most experts agree discontinuing caffeine usage 4-6 hours prior to bed is a good idea.  Besides beverages like coffee and tea, chocolate also contains low amounts of caffeine.

2. Alcohol

Although alcohol can make some feel drowsy, it typically leads to poor-quality sleep and early morning wake-ups. In addition, alcohol may increase snoring and sleep apnea issues.  Avoiding alcohol completely is the best route to a sound night’s sleep, but if you do decide to partake, then stick with a standard drink.

3. Spicy or fatty foods

These types of foods tend to cause heartburn and indigestion in some, making it difficult to fall asleep or stay asleep.  Working on adjusting portion sizes or eating these foods earlier in the day may be helpful.

4. Sugary foods

Eating carbs, or sugar, right before bed may actually give you a boost of energy which is the opposite of helping you drift off to sleep.  In addition, eating sugar causes your blood sugar to rise, which for some, hinders sleep.  A study found that women with higher intakes of dietary added sugars, starches, and refined grains were associated with increased odds of insomnia.  The good news?  Foods like fruits, vegetables, and carbohydrates with fiber had no impact on sleep. If this dietary pattern sounds like you, a simple swap may be just the fix to sleeping more soundly.

Curious how food impacts your sleep?

If you’d like to see how food may be positively (or negatively) impacting your specific sleep patterns, our Lose It! app can help. 

First, start by logging your food and beverage choices each day.  This helps to give you a typical picture of what you’re consuming.

Next, use the notes feature to record sleep details, such as ease of falling asleep, number of wake-ups, or duration of sleep.  We recommend doing this first thing in the morning as the details will be fresh on your mind.

Repeat this pattern until you feel you’ve logged a sufficient amount of days; the more, the better. Then, spend some time reviewing what you’ve logged to uncover any trends or patterns.

You can also learn more about connecting to the iOS Health app here. 

The Bottom Line

Sleep should be considered when optimizing one’s health.  Avoid caffeine, alcohol, sugar, spicy, and fatty foods right before bed for better sleep outcomes.